If you would like a customized heart rate spreadsheet, please send me your maximum heart rate for each form of training and racing: moto, bicycle, running, Concept 2 rower, etc. Also, please send me your resting heart rate after you have emptied your bladder and have laid down for 5 minutes. With these two variables, we can calculate all five of your training zones. The spreadsheet that I will send you is exactly what we use with all of our riders with tremendous success. Just email me at firstname.lastname@example.org
and I will send you a spreadsheet with all five of your heart rate training zones established for you.