Friel's Heart-Rate Zones: 5, 7, and Why Every Platform Numbers Them Differently

Joe Friel's LTHR zones explained: the 5-zone model, the 5a/5b/5c split that makes it 7, how intervals.icu renumbers them, and how to test your LTHR.

Sven Ahrens12 Juni 2026Terakhir diperbarui 6 September 2026

heart rateLTHRFrieltraining zonesintervals.icu

If your zones from one app don't match another, Joe Friel's heart-rate model is usually why. It is the most used heart-rate zone system in endurance sport, and the most relabelled. Here is why it is 5 zones or 7, and how intervals.icu relabels them.

What Friel's zones are

Friel's zones are anchored to your lactate-threshold heart rate (LTHR), the heart rate you can hold for roughly an hour of hard, steady effort. Every band is pinned to a marker you measure, not to 220 − age (off by ±10–12 bpm).

Friel publishes separate cycling and running boundaries, since running LTHR sits a few percent above cycling LTHR.

Five zones, or seven?

Both. The model is five zones, but Friel splits Zone 5 into 5a, 5b and 5c, so it is most often shown as seven. Zones 1–4 are identical in either view:

Z1 Recovery
Z2 Aerobic / endurance
Z3 Tempo
Z4 Threshold (94–99% LTHR cycling, 95–99% running)
Z5a just above threshold
Z5b VO₂max / aerobic capacity
Z5c anaerobic, short and sharp

Plug in your LTHR and toggle between the 5- and 7-zone views:

HR ambang laktat

165bpm

LTHR bersepeda

Zona	Rentang	Apa yang dilatih
Z1	Pemulihan Aktif ≤ 132 bpm	Kayuhan pemulihan; melemaskan kaki. RPE 1–2, sangat ringan.
Z2	Daya Tahan 133–147 bpm	Basis aerobik dan metabolisme lemak. RPE 3–4, kecepatan seharian.
Z3	Tempo 148–153 bpm	Daya tahan aerobik, kerja stabil yang 'manis'. RPE 5–6, berat tapi nyaman.
Z4	Ambang 154–163 bpm	Ambang laktat; berat tapi bisa dipertahankan. RPE 7–8, batas 20–60 menit.
Z5a	VO₂max 164–168 bpm	Daya aerobik maksimal. RPE 9, usaha 3–8 menit.
Z5b	Kapasitas Anaerobik 169–175 bpm	Kapasitas anaerobik, pendek dan tajam. RPE 9–10, 30 dtk–3 mnt.
Z5c	Neuromuskular ≥ 176 bpm	Daya sprint dan dorongan neuromuskular. RPE 10, habis-habisan.

Pemulihan Aktif

≤ 132 bpm

Daya Tahan

133–147 bpm

Tempo

148–153 bpm

Ambang

154–163 bpm

Z5a

VO₂max

164–168 bpm

Z5b

Kapasitas Anaerobik

169–175 bpm

Z5c

Neuromuskular

≥ 176 bpm

Z1 · Pemulihan Aktif. Kayuhan pemulihan; melemaskan kaki. RPE 1–2, sangat ringan.

Z2 · Daya Tahan. Basis aerobik dan metabolisme lemak. RPE 3–4, kecepatan seharian.

Z3 · Tempo. Daya tahan aerobik, kerja stabil yang 'manis'. RPE 5–6, berat tapi nyaman.

Z4 · Ambang. Ambang laktat; berat tapi bisa dipertahankan. RPE 7–8, batas 20–60 menit.

Z5a · VO₂max. Daya aerobik maksimal. RPE 9, usaha 3–8 menit.

Z5b · Kapasitas Anaerobik. Kapasitas anaerobik, pendek dan tajam. RPE 9–10, 30 dtk–3 mnt.

Z5c · Neuromuskular. Daya sprint dan dorongan neuromuskular. RPE 10, habis-habisan.

Zona berbasis LTHR lebih individual daripada %HRmax karena ditetapkan berdasarkan ambangmu yang sebenarnya, bukan perkiraan dari usia. LTHR bersepeda dan lari berbeda, jadi tes tiap olahraga secara terpisah.
Tes lapangan: pemanasan, lalu bersepeda atau lari time trial solo berat selama 30 menit. LTHR-mu adalah detak jantung rata-rata 20 menit terakhir (protokol Friel).

PDF berisi hasil personalmu, plus kode QR untuk membukanya kembali kapan saja.

Why every platform renumbers them

The boundaries are Friel's. The labels are not standardized.

intervals.icu uses the same Friel LTHR percentages but numbers the zones sequentially, Z1 to Z7. Friel's Z5a, Z5b and Z5c appear as Z5, Z6 and Z7.
TrainingPeaks, which Friel co-founded, keeps the original Z5a / Z5b / Z5c notation.

Same maths, different counting. If your zones "don't match", one tool split Zone 5 into a/b/c and the other counted to 7.

What the model gets right

It's individual. LTHR is your measured threshold, not a population average scaled by age.
It's measurable without a lab. A 30-minute time trial gives a usable number for free.
It's threshold-pinned. The zones stay sensible even as an age-based HRmax estimate drifts.
It's sport-specific. Separate cycling and running anchors stop you training one sport with the other's zones.

Where it falls short

Heart rate is blunt at the top end:

HR lags and drifts. It rises slowly at the start of an interval, climbs over a long effort (cardiac drift), and spikes in heat or dehydration.
It saturates above threshold. In Z5a–Z5c the heart-rate differences are tiny and arrive late. Power (cycling) or pace (running) controls those efforts far better. Friel himself moved toward power for the high zones.
It's a single-threshold model. It marks the upper threshold but not the lower aerobic threshold the way dual-threshold and polarized models do.
It's only as good as your test. A stale or badly paced LTHR test mis-sets every zone.

How to find your LTHR

The classic Friel field test:

Warm up 10–15 minutes easy with a couple of short pickups.
Time-trial for 30 minutes, solo, flat or on a trainer, hard and evenly paced.
Press lap at 10 minutes, so your monitor averages the final 20 minutes separately.
Your LTHR is the average heart rate of those last 20 minutes.

Test rested, separately for cycling and running. Re-test every 4–8 weeks of focused training. Then use the LTHR zone calculator, or compare against your max-heart-rate and %HRmax zones.