Scientific Triathlon Training Zones Calculator

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1	PLEASE DO NOT REQUEST ACCESS TO THIS SPREADSHEET, BUT CHOOSE 'File' -> 'Make a copy'
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3	1. Watch the video instructions here
4	2. Make sure you are signed into your Google Account.
5	3. Click 'File' -> 'Make a copy'
6	4. Add your test results in the orange cells.
7	5. Calculated outputs (thresholds and zones) are shown in grey cells
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11	RUNNING TIME TRIAL RESULTS
12	Maximum Heart Rate from 20-minute Time Trial	181
13
14		Min	s
15	Average Pace from 20-minute Time Trial (mm:ss / km)	4	4
16	Average Pace from 20-minute Time Trial (mm:ss / mi)	5	45
17	Average Power from 20-minute Time Trial	372
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19	RUNNING THRESHOLDS AND ZONES
20	Threshold Heart Rate	163
21	Threshold Power	350
22		Min	s
23	Threshold Pace (mm:ss / km)	4	20
24	Threshold Pace (mm:ss / mi)	6	7
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27	Heart Rate Zones	Low	High
28	Zone 1	0	118
29	Zone 2	119	141
30	Zone 3	142	154
31	Zone 4	155	165
32	Zone 5	166
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34	Pace Zones (mm:ss / km)	Slow	Fast	Pace Zones (mm:ss / mi)	Slow	Fast
35	Zone 1		05:50	Zone 1		08:15
36	Zone 2	05:49	05:06	Zone 2	08:14	07:13
37	Zone 3	05:05	04:33	Zone 3	07:12	06:25
38	Zone 4	04:32	04:12	Zone 4	06:24	05:56
39	Zone 5	04:11	03:51	Zone 5	05:55	05:27
40	Zone 6	03:50		Zone 6	05:26
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42	Power Zones	Low	High
43	Zone 1	0	259
44	Zone 2	260	297
45	Zone 3	298	332
46	Zone 4	333	360
47	Zone 5	361	392
48	Zone 6	393
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50	CYCLING TIME TRIAL RESULTS
51	Maximum Heart Rate from 20-minute Time Trial	168
52	Average Power from 20-minute Time Trial	300
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54	CYCLING THRESHOLDS AND ZONES
55	Threshold Heart Rate	151
56	Threshold Power	276
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59	Heart Rate Zones	Low	High
60	Zone 1	0	109
61	Zone 2	110	131
62	Zone 3	132	143
63	Zone 4	144	153
64	Zone 5	154
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66	Power Zones	Low	High
67	Zone 1	0	149
68	Zone 2	150	204
69	Zone 3	205	246
70	Zone 4	247	287
71	Zone 5	288	331
72	Zone 6	332
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76	SWIMMING TIME TRIAL RESULTS	Distance [m/yds]	Time [mm:ss]
77	Time Trial 1	200	02:50
78	Time Trial 2	400	06:10
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80	SWIMMING THRESHOLDS AND ZONES
81	Critical Swim Speed (Threshold)	01:40
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83	Pace zones	Slow	Fast
84	Zone 1 - Low intensity	00:00	01:45
85	Zone 2 - Moderate intensity	01:44	01:40
86	Zone 3 - High intensity	01:39	00:01
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