75 rule in cycling – definition, training zones and practical tips
When you hear about the 75 rule in cycling, you’re looking at a simple guideline that keeps your average effort around 75 % of your max output on long rides. 75 rule in cycling, a rule of thumb that advises riders to stay at roughly three‑quarters of their peak power or heart rate for endurance sessions. Also known as 75 % rule, it helps avoid burnout while still pushing the aerobic system. This rule directly encompasses the concept of training zones, ranges of intensity, typically expressed as percentages of functional threshold power or max heart rate, giving you a clear map of where to ride.
To apply the 75 rule effectively, you’ll need reliable heart rate monitoring, real‑time data from chest straps or wrist sensors that show how hard your cardiovascular system is working. This data lets you stay inside the targeted zone without guessing. The rule also requires an understanding of functional threshold power (FTP), the highest average power you can sustain for an hour, used as a baseline for setting power‑based zones. Knowing your FTP makes the 75 % figure a concrete number on your bike computer rather than an abstract idea.
Why cadence and bike fit matter
Cadence, measured in revolutions per minute, is another piece of the puzzle. A comfortable cadence, typically 80‑100 rpm for many cyclists, lets you stay efficient and reduces muscular fatigue while you ride at 75 % intensity. If your cadence is too low, you’ll rely more on muscle power and tire out faster; too high and you’ll waste energy on unnecessary pedal strokes. Good bike fit aligns your body so you can maintain the ideal cadence without strain, completing the loop: the 75 rule influences cadence, cadence affects power output, and power output feeds back into your training zones.
Put together, these elements form a practical framework: the 75 rule in cycling shapes your workout plan, the training zones tell you where to aim, heart rate monitoring and FTP give you the numbers, while cadence and fit keep you comfortable long enough to stay in the right zone. Below you’ll discover articles that dig into each of these topics, offering step‑by‑step advice, real‑world examples and tools to help you integrate the rule into everyday riding.
14
May
The 75 rule in cycling is a simple guide for balancing easy and hard rides, used by both pros and everyday riders. This article breaks down what the rule means, why it works, and how to use it when planning your rides and routes. You'll learn how the 75 rule shapes your training week, keeps you from burning out, and helps you get better over time. Expect real-world examples and practical tips to make your time on the bike more effective. No confusing jargon—just clear, helpful advice every cyclist can use.
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