| Heart Rate Target Zones | ||
| ZONE | MAX % OF HEARTRATE | PERCEIVED EXERTION |
| 1 | 55 - 60% | Easy Training, Recovery Riding |
| 2 | 60 - 70% | Endurance Base Training |
| 3 | 70 - 75% | Aerobic Capacity Training |
| 4 | 75 - 85% | Individual Lactate Threshold Training |
| 5 | 85% or Greater | Maximum Aerobic Training, VO2 Training |