Heart Rate range and Heart Rate Zones are the same thing. You will need to find you HR zones based on one of the standards. You can go online to find one of the HR calculators. I use Friel's to do my HR Zones. You will also need to find your resting HR (taken while lying in bed early AM) in order to establish the heart rate reserve. It is difficult to get your Max HR so you will need to estimate it. The Heart Rate ranges are usually broken down by aerobic, endurance, lactate and anerobic. Some times a % of Max HR is used to determine the Zones i.e. Z3 = 80 to 85% of MHR, Z4 =86 to 92% of MHR, it depends on the formula used making it more important to determine the Max and resting HR.


One reason your HR stays in the same range is that most riders will push themselves into Z3 where they know they are working but are still comfortable. I'll guess that once you determine your ranges that is where your Z3 lies. Once you begin training using HR you will tickle the upper zones that will increase your power at Z3 and also enable your body to accept the uncomfortable feelings that riding in Z4 and beyond provide.

A good resource to learn about HR Zones is Friel's book for cycling over 50 or some of the online explanations such as Korvonen's.