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Automatic calculation of heart rate zones

  • May 21, 2025
  • 4 replies
  • 413 views
M
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Hi.

I calculated that Strava uses the following thresholds for cycling:

  1. Zone 1: 59%
  2. Zone 2: 78%
  3. Zone 3: 87%
  4. Zone 4: 97%
  5. Zone 5: 100%

Who came up with this formula? What is its source? It doesn't look like anything I've seen before.

Will different thresholds be used for running? I haven't checked yet.

Best answer by Vincenzo

Ciao ​@Mariusz K. Strava uses values based on average athletes standards related to their age. You can change the settings on the website choosing to set your personal HR zones avoiding to let Strava set them by default considering your Max HR.

4 replies

Vincenzo
Superuser
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  • Vincenzo
  • Superuser
  • Answer
  • May 21, 2025

Ciao ​@Mariusz K. Strava uses values based on average athletes standards related to their age. You can change the settings on the website choosing to set your personal HR zones avoiding to let Strava set them by default considering your Max HR.

Jan_Mantau
M
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  • Mariusz K.
  • Author
  • Hub Rookie
  • May 22, 2025

​@Vincenzo it's based on my custom HR max. That's why I ask for the formula source.

Vincenzo
Superuser
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  • Vincenzo
  • Superuser
  • May 22, 2025

Ciao ​@Mariusz K.. ok so you can change it if you want and you know the correct zones. Hope this helps.

M
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  • Mariusz K.
  • Author
  • Hub Rookie
  • May 22, 2025

Ciao ​@Mariusz K.. ok so you can change it if you want and you know the correct zones. Hope this helps.

I don't wanna change it (for now). I just test it and I wanna know, what is the science behind this thresholds ;).

This may be a better method than others, but I want to know the source of these calculations.

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