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RIDE FOR ONE HOUR AT RPE 6 TO 7: Now that you've calculated your lactate threshold (LT) heart rate, here's how to figure your exercise zones: Zone 1: LT x .65 to .75 equals RPE 6. Zone 2: LT x .75 to .85 equals RPE 7. Zone 3: LT x .85 to .95 equals RPE 8. Zone 4: LT x .95 to 1.05 equals RPE 9. Remember, you don't need a heart rate monitor for training. Once you get a feel for perceived exertion, it works just as well for most riders.
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