Triathlon Training Zones calculator (Public)
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How to use:Add your test results in orange cellsCalculated outputs are shown in grey cells
See instruction video here
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RUNNING TIME TRIAL RESULTS
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Average Heart Rate from 20-minute Time Trial178
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Maximum Heart Rate from 20-minute Time Trial180
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Mins
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Average Pace from 20-minute Time Trial (mm:ss / km)
49
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Average Pace from 20-minute Time Trial (mm:ss / mi)
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Average Power from 20-minute Time Trial360
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RUNNING THRESHOLDS AND ZONES
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Threshold Heart Rate167
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Threshold Power328
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Mins
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Threshold Pace (mm:ss / km)434
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Threshold Pace (mm:ss / mi)00
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Note: in most cases it is best to choose to use the Heart Rate zones on the left (based on 20-minute average HR).
However, if the HR zones on the right (based on the maximum HR you achieved in the test) go higher than the ones on the left (e.g. Z1 goes to 125 instead of 120) you can choose to use the zones on the right instead.
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Heart Rate Zones (based on average 20-min HR)
LowHigh
Heart Rate Zones (based on maximum HR)
LowHigh
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Zone 1 0125Zone 1 0117
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Zone 2 126144Zone 2 118135
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Zone 3 145159Zone 3 136153
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Zone 4 160172Zone 4 154166
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Zone 5 173Zone 5 167
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Pace Zones (mm:ss / km)SlowFastPace Zones (mm:ss / mi)SlowFast
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Zone 1 06:09Zone 1 00:00
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Zone 2 06:0805:23Zone 2 -01:5900:00
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Zone 3 05:2204:47Zone 3 -01:5900:00
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Zone 4 04:4604:25Zone 4 -01:5900:00
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Zone 5 04:2404:04Zone 5 -01:5900:00
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Zone 604:03Zone 6-01:59
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Power ZonesLowHigh
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Zone 1 0242
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Zone 2 243278
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Zone 3 279311
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Zone 4 312337
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Zone 5 338367
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Zone 6368
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CYCLING TIME TRIAL RESULTS
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Average Heart Rate from 20-minute Time Trial186
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Maximum Heart Rate from 20-minute Time Trial196
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Average Power from 20-minute Time Trial208
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CYCLING THRESHOLDS AND ZONES
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Threshold Heart Rate175
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Threshold Power189
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Note: in most cases it is best to choose to use the Heart Rate zones on the left (based on 20-minute average HR).
However, if the HR zones on the right (based on the maximum HR you achieved in the test) go higher than the ones on the left (e.g. Z1 goes to 125 instead of 120) you can choose to use the zones on the right instead.
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Heart Rate ZonesLowHigh
Heart Rate Zones (based on maximum HR)
LowHigh
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Zone 1 0131Zone 1 0127
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Zone 2 132150Zone 2 128147
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Zone 3 151166Zone 3 148167
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Zone 4 167180Zone 4 168180
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Zone 5 181Zone 5 181
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Sweet Spot161175
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Power ZonesLowHigh
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Zone 1 0102
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Zone 2 103140
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Zone 3 141168
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Zone 4 169197
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Zone 5 198227
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Zone 6228
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Sweet Spot161180
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