Scientific Triathlon Training Zones Calculator
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How to use:
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1. Watch the video instructions here
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2. Make sure you are signed into your Google Account.
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3. Click 'File' -> 'Make a copy'
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4. Add your test results in the orange cells.
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5. Calculated outputs (thresholds and zones) are shown in grey cells
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RUNNING TIME TRIAL RESULTS
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Average Heart Rate from 20-minute Time Trial182
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Maximum Heart Rate from 20-minute Time Trial194
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Mins
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Average Pace from 20-minute Time Trial (mm:ss / km)
411
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Average Pace from 20-minute Time Trial (mm:ss / mi)
80
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Average Power from 20-minute Time Trial346
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RUNNING THRESHOLDS AND ZONES
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Threshold Heart Rate171
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Threshold Power329
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Mins
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Threshold Pace (mm:ss / km)424
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Threshold Pace (mm:ss / mi)825
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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 0128Zone 1 0126
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Zone 2 129147Zone 2 127146
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Zone 3 148163Zone 3 147165
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Zone 4 164176Zone 4 166177
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Zone 5 177Zone 5 178
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Pace Zones (mm:ss / km)SlowFastPace Zones (mm:ss / mi)SlowFast
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Zone 1 05:57Zone 1 11:22
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Zone 2 05:5605:12Zone 2 11:2109:56
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Zone 3 05:1104:37Zone 3 09:5508:51
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Zone 4 04:3604:16Zone 4 08:5008:10
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Zone 5 04:1503:55Zone 5 08:0907:30
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Zone 603:54Zone 607:29
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Power ZonesLowHigh
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Zone 1 0243
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Zone 2 244279
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Zone 3 280312
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Zone 4 313339
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Zone 5 340368
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Zone 6369
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CYCLING TIME TRIAL RESULTS
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Average Heart Rate from 20-minute Time Trial160
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Maximum Heart Rate from any (cycling) Time Trial172
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Average Power from 20-minute Time Trial305
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Average Power from 5-minute Time Trial290
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CYCLING THRESHOLDS AND ZONES
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Threshold Heart Rate150
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Threshold Power284
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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 0113Zone 1 0112
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Zone 2 114129Zone 2 113129
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Zone 3 130143Zone 3 130146
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Zone 4 144155Zone 4 147157
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Zone 5 156Zone 5 158
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Sweet Spot138150
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Power ZonesLowHigh
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Zone 1 0153
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Zone 2 154210
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Zone 3 211252
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Zone 4 253295
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Zone 5 296340
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Zone 6341
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Sweet Spot241269
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VO2max (based on 5-minute TT)261276
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