What is the training load of cycling sports area?

The exercise area is very effective in training based on heart rate.

The training is divided into five exercise areas according to the percentage of your maximum heart rate.

According to these sports areas, you can easily select and monitor the training intensity and follow the training plan designed according to the sports area.

Comparison table of cycling exercise zone: the training intensity in exercise heart rate zone 1 is very low.

In the recovery stage, it is not rest, but to speed up the training process through training in the area.

Endurance training at medium speed in the exercise heart rate zone 2 is very important for every cyclist’s training plan.

Long-distance cycling in exercise heart rate zone 2 will accelerate metabolism, help to save liver sugar for higher intensity training, and use fat as the main energy source.

In exercise heart rate zone 3, aerobic cycling is mainly used to enhance aerobic capacity.

Training can include long interval sports, such as uphill interval or high rhythm interval.

Cycling training in exercise heart rate zones 4 and 5 refers to aerobic cycling training with intervals of up to 12 minutes.

The shorter the interval, the higher the intensity.

It is important to make adequate recovery between interval movements.

When cycling in a specific exercise heart rate zone, the middle zone is a good target, but you don’t have to keep your heart rate at the same point all the time.

Training intensity, recovery level, environment and other factors will affect the response of heart rate.

Therefore, it is very important to pay attention to the subjective feeling of fatigue and adjust the training plan accordingly.

The supplementary contents are as follows: 1.

60% to 70% of the maximum heart rate.

This stage is mainly for endurance training.

The training intensity is small, and the time can be longer.


71% to 75% of the maximum heart rate.

This stage of endurance training has an appropriate speed and lasts for 2 hours.

At this time, you will feel much harder than the pure long endurance training.


76% to 80% of the maximum heart rate, which is a safe and effective strength training area.


81% to 90% of the maximum heart rate, This is the area for preparing for the tough competition.

The strength increases the fastest, but the corresponding risk also increases.


The maximum heart rate is 91% to 100%, which is the peak state of training and the area that the competition will (should) enter.

In addition, the maximum heart rate is 55% to 65%, which is the healthy area of training.

The training in this range, the heart bears enough load, can improve and stabilize the function of the immune system, and, in this range, The most important and the first thing to burn is the fat inside the body.

During the long and low-intensity training in this area, fat is the main source of energy.

At 65% to 85% of the maximum heart rate, fat consumption is lower, and sugar consumption is more.

Therefore, it is not easy to lose weight after a long and intense exercise, but this stage is a very good interval for improving all aspects of sports ability and achieving a good competitive state.

Recommended reading: What prompted you to take the road of cycling? Should we pursue extreme thinness? Is it really faster for a thin person to ride a bike? Understand the advantages of bicycle sports in losing weight! These 10 sports are the most harmful.

I hope you haven’t had any road conditions and some simple ways to deal with them.