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PLEASE DO NOT REQUEST ACCESS TO THIS SPREADSHEET, BUT CHOOSE 'File' -> 'Make a copy'
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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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Maximum Heart Rate from 20-minute Time Trial175
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Mins
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Average Pace from 20-minute Time Trial (mm:ss / km)44
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Average Pace from 20-minute Time Trial (mm:ss / mi)545
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Average Power from 20-minute Time Trial372
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RUNNING THRESHOLDS AND ZONES
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Threshold Heart Rate158
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Threshold Power350
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Mins
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Threshold Pace (mm:ss / km)420
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Threshold Pace (mm:ss / mi)67
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Heart Rate ZonesLowHigh
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Zone 1 0114
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Zone 2 115137
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Zone 3 138149
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Zone 4 150159
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Zone 5 160
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Pace Zones (mm:ss / km)SlowFastPace Zones (mm:ss / mi)SlowFast
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Zone 1 05:50Zone 1 08:15
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Zone 2 05:4905:06Zone 2 08:1407:13
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Zone 3 05:0504:33Zone 3 07:1206:25
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Zone 4 04:3204:12Zone 4 06:2405:56
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Zone 5 04:1103:51Zone 5 05:5505:27
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Zone 603:50Zone 605:26
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Power ZonesLowHigh
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Zone 1 0259
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Zone 2 260297
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Zone 3 298332
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Zone 4 333360
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Zone 5 361392
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Zone 6393
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CYCLING TIME TRIAL RESULTS
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Maximum Heart Rate from 20-minute Time Trial168
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Average Power from 20-minute Time Trial300
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CYCLING THRESHOLDS AND ZONES
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Threshold Heart Rate151
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Threshold Power276
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Heart Rate ZonesLowHigh
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Zone 1 0109
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Zone 2 110131
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Zone 3 132143
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Zone 4 144153
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Zone 5 154
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Power ZonesLowHigh
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Zone 1 0149
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Zone 2 150204
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Zone 3 205246
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Zone 4 247287
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Zone 5 288331
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Zone 6332
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SWIMMING TIME TRIAL RESULTSDistance [m/yds]Time [mm:ss]
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Time Trial 120002:50
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Time Trial 240006:10
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SWIMMING THRESHOLDS AND ZONES
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Critical Swim Speed (Threshold)01:40
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Pace zonesSlowFast
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Zone 1 - Low intensity00:0001:45
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Zone 2 - Moderate intensity01:4401:40
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Zone 3 - High intensity01:3900:01
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