Here's a fairly extensive HR Zone calculator. Yes it's FREE!!

I've noticed a few recent threads asking questions about heart rate training zones. Since it's that time of year again when everyone gets out their trusty steed and start logging miles I thought this would be useful.

It's a heart rate calculator for those of you that still train using obsolete methods (like me). It's an Excel spreadsheet and you will need to know your age, resting HR, LT via Friel's test and LT via Coggan's test should you want to use those features. I'm sure most of you will already know your max heart rate but there are a couple of ways to estimate it should you need to.

You will find heart rate training zones from the following orgs/coaches...

• Joe Friel
• Andy Coggan
• British Cycling Fed
• Peter Keen (original BCF guidelines)
• Sally Edwards
• Karnoven Formula
• Ric Stern
• Dr. Peter Kanopka
• ACSM guidelines

The information in BLUE is what you will need to enter. It currently has my info so just type over it. The pages following the calculator give more in depth detail of the coache's guidlines.

Unzip and have at it. If you don't have Excel you can download a free Excel viewer from Micro$oft. I used Excel 2003 to type it up.

Don't worry, the file has been tested several times for viruses. That's the last thing I would do to you guys. If you don't have an anti-virus package I highly recommend Avast. It is free for personal use. www.avast.com

Attached Files

Morbius Heart Rate Zone Calculator.zip (20.2 KB, 8373 views)

That's awsome.

It'd be nice if this remains available somewhere (in the articles maybe) for upcoming members.

Thanks. PM Ric. Maybe he'll do that or have a suggestion.

It should be noted that I didn't ask for permission from any of these coaches to put their schema into this calculator. I am hoping it is OK with them.

i'll make it a sticky soon. however, Dr M can you PM me -- there's a couple mistakes i've spotted that i guess should be rectified

cheers
ric

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I suppose the accuracy of the calculator wouldn't decrease even the number of decimals shown were decreased...

Antti

Yes, rounding the fractions up or down is perfectly acceptable. HR training isn't that accurate anyway compared to using a power meter/wattage.

OK, with Ric's help I've updated his and Peter Keen's zones so they are more current and/or accurate.

If I get the notion or if there are enough responses I will add Chris Charmichael's older and newer zones. I have a text with his older zones based on MaxHR, but I don't have his newer zones based on his 3 minute or 8 mile threshold test. I believe those are in "The Ultimate Ride" text, which I don't have. Not sure.

Anyway, there should be plenty of HR zones and info to get started. Have a healthy and safe season on the bike.

Edit: Note that although I have a desktop support and help desk background, I am not an Excel guru. If you have suggestions feel free to PM me. I usually log in every few days.

Attached Files

Morbius Heart Rate Zone Calculator.zip (20.6 KB, 1639 views)

DM,
Fantastic s/s.
Have you included the Zones which come as pdf on CD with some (most?) Polar HRM for cycling. 'Performance Cycling' by Adrie van Diemen and Jabik-Jan Bastiaans 2002?
DD

Check your PM's.

This is an excellent tool. I had done this to alimited extent, but this is great for those of us who like a lot of comparative info.

I just had a look at the HR Zone Calculator. Some very useful information for anyone who is training. i am just starting to train again after a knee injury, and i have little, quite possibly none of the endurance i had before my injury.

Most of the information i can figure out, but for the LT, where or how would i go about figuring that out? I didn't see anything inthe spreadsheet that detailed that. Maybe i just didn't look carefully? Any advice?

It depends on who's definition you are wanting to use for LT.

If it's the Friel test, warm up thoroughly and do a 30 minute time trial. Start your HRM (or hit the lap counter) 10 minutes into the ride. Use the average of the last 20 minutes.

If it's A. Coggan's test, warm up thoroughly and do a 60 minute time trial. Use the average HR for the entire 60 minutes.

Since these LT values are based on HR they are only "estimates" without using any special monitoring equipment. They are useful for guidelines for the coache's zones and training protocols. You may notice if you do the tests in May and again in July or August you will obtain different HR values due to the Summer heat.

nice little file!

nice

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Thanks. I had no idea that this thead would get over 3500 hits. I'm planning to add some more coache's zones to it. Am currently waiting on some other information to come in so I can make all the changes at once.