Training Zones Calculator

Put in any threshold test result you have and get your zones, using the methods most triathlon coaches use. Fill in one sport or all three.

Bike

FTP: the usual field test is 20 minutes as hard as you can hold after a good warm-up, with FTP taken as 95% of your average power. Threshold heart rate: your average heart rate over the last 20 minutes of a 30-minute solo time trial.

Run

Run a 30-minute solo time trial at the hardest steady effort you can hold, and use your average heart rate over the last 20 minutes. Bike and run thresholds usually differ, which is why there are two fields.

Swim (critical swim speed)

After a warm-up, swim 400 as fast as you can hold evenly, rest until you feel recovered, then swim 200 all out.

Put your zones to work

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Triathlon Watch Comparison

Training by heart rate or power needs a watch that shows your zones live. Compare battery life, GPS and multisport modes.

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Finish Time Predictor

See what your current paces add up to on race day, from sprint to full distance.

Predict my time →