FFT Time in Zone Calculator [fft.tips/tiz]
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Alternative location
https://www.cyclingapps.net/calculators/time-in-zone-calculator/
video: fft.tips/vtizvalidation
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Even Distribution Plan
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FFT "Time in Zone" Training Optimizer [fft.tips/tiz]
Threshold Pyramid Plan
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New Pyramidal Plan
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Polarized 80:20 Plan
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>> Works out the time you should be training in each training zone with various training models <<
New Periodization Calculator: fft.tips/tpp
SweetSpot Skewed Training
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High Volume Low Intensity (HVLI) Plan
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ESSENTIAL SETUP VARIABLES
FFT Beginner Plan
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Professional Pyramid Plan
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Should ZONES to be made from heart rate or power (watts)?
power (watts)12
Almost pure HIIT
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What is your measured maximum heart rate
194bpm
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if you dont know try this link
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Your current FTP (or best 60min watts)?
255watts
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ABOUT YOUR TRAINING AVAILABILITY
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How many hours per *day* do you want to train?
2 hours/day8 hours/week
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2 hrs 00 mins 00 secs8 hrs 00 mins 00 secs
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Any days *off* from normal training per week (0 to 6)?
3days off4days on
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Do you want to separate out "sweet spot" training zone
no
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this makes sweetspot its own zone with separate calculation for it
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WHICH TRAINING PLAN?
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plans are shown on next"graphical" tabPhysiological efficiencyTime Efficiency
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Choose your training plan................................................
Polarized 80:20 Plan<< planSuperior
Slightly inefficient
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TID is 78:10:12
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Estimated Weekly Training Load (TSS)
522.1tss/wkQuite Hard<< intensity
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select
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Estimated Training Kilometers
256.5km/wk256.48<< distance
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select
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YOUR TIME IN ZONE
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Seiler Three
0.22
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Zone ModelSix Zone ModelRPEPower ZonesTime in Zone per weekTSS/WKTime in Zone per dayTSS/DAYMinPowerMaxPowerMinHRMaxHREnergy (kcal)HR Zonesaverough miles
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522.12130.53wattswatts@body6155 hrs 28 mins 55 secs
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z1Zone 1 (vEasy)0 to 2
Active Recovery: less than 55% FTP
4 hrs 57 mins 36 secs159.971 hrs 14 mins 24 secs39.996014040126.1693.97
Active Recovery: less than 65% HRMax
1403478 hrs 24 mins 53 secs29.22055436
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z1Zone 2 (Easy)3 to 4Endurance: 55-75% FTP1 hrs 16 mins 48 secs58.570 hrs 19 mins 12 secs14.64140193.5126.1145213.31Endurance: 65-75% HRMax166.75968 hrs 38 mins 48 secs31.53146711
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z2
Zone 3 (Moderate)
5 to 6Tempo: 76-90% FTP0 hrs 28 mins 48 secs35.720 hrs 07 mins 12 secs8.93193.5231.8145170.7102.01Tempo: 75-88% HRMax212.65403 hrs 47 mins 53 secs35.05190775
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z2
Zone 4 (Moderate)
7 to 8Threshold: 91-105% FTP0 hrs 19 mins 12 secs33.150 hrs 04 mins 48 secs8.29231.8270170.7174.680.24Threshold: 88-90% HRMax250.9289 hrs 17 mins 46 secs37.66878002
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z3Zone 5 (Hard)8 to 9 VO2Max, 106-120% FTP0 hrs 38 mins 24 secs88.050 hrs 09 mins 36 secs22.01270308.3174.6184.3184.94VO2Max, 90-95% HRMax289.15615 hrs 27 mins 22 secs40.06875464
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z3
Zone 6(&7) (vHard)
9 to 10
Neuromuscular, 121% FTP or more
0 hrs 19 mins 12 secs146.670 hrs 04 mins 48 secs36.67308.31275184.3194168.78
Neuromuscular: 95-100% HRMax
527.7666667399 hrs 52 mins 13 secs52.06644201
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Zone SS (Sweetspot)
6.5 to 7.5Sweet Spot: 88-95% FTP0 hrs 00 mins 00 secsn/a0 hrs 00 mins 00 secsn/a224.4242.3166.8172.70.00Sweet Spot: 86-89% HRMax233.35
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You should be able to print your plan using (top left)
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or screenshot it
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FFT Scientific Training Plans (50+):
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https://fft.tips/peaks
20% off our trainingpeaks plans using coupon "youtube"
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We invite you to Join:
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https://www.strava.com/clubs/fastfitnesstips
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https://www.patreon.com/fastfitnesstips
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Share this sheet:
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https://fft.tips/tiz
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https://fft.tips/tpp
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Social Links
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FFT Science based Coaching
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https://fastfitness.tips
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https://www.facebook.com/groups/fastfitnesscoaching/
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