Training Zones Calculator
Get your heart rate, power, and pace zones from one anchor number. Choose a method, enter your threshold or max, and train each session in the right intensity band.
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Heart rate, cycling power, or running pace.
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How this calculator works
Power zones use Dr Andrew Coggan's percentage-of-FTP model. Heart-rate zones use Joe Friel's lactate-threshold-HR model; if you provide max HR or age instead, an LTHR of about 92% of max is estimated (max HR from the Tanaka 208 − 0.7×age formula). Pace zones scale your threshold pace by fraction-of-threshold-speed.
Assumptions
- • A reasonably accurate threshold, max HR, or FTP input
- • Standard Coggan/Friel zone boundaries
Limitations
- • Zone models are guides — individual responses vary
- • Age-based max HR estimates carry ±10-12 bpm error
Who this is for
- • Triathletes structuring swim/bike/run intensity
- • Cyclists training with a power meter
- • Runners setting pace targets from a recent race
Who this is not for
- • Athletes who have never tested threshold (do an FTP or threshold test first)
- • Medical or clinical heart-rate prescription
References
Related Articles
Continue exploring our comprehensive triathlon resources
Training Zones Calculator FAQ
Scientific References
Evidence base for the 208 − 0.7 × age maximum heart rate formula