Heart and goal

Train using your heart rate as a guide with coach Ric Stern’s training zones

Recovery zone: An easy effort at 40-60bpm below your maximum heart rate (MHR). Use this for cool downs and easy spins on rest days

Zone 1: Endurance session at 45-50bpm below your MHR

Zone 2: Endurance session at 40-45bpm below your MHR

Zone 3: Endurance session at 30-40bpm below your MHR

Zone 4: Intensive effort at 25-30bpm below your MHR (just below threshold) Zone 5: Intensive effort at 15-25bpm below your MHR (just above threshold) Zone 6: Maximal effort at 0-15bpm below your MHR

Zone 7: Maximal sprinting effort at or just below your MHR