open FFT Race Pace & Fueling & Bonking Calculator_[Link: fft.tips/bonk]
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Validation
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FFT Race Pace Fueling & Bonking Calculator
0Zone 10 to 2
Active Recovery: less than 55% FTP
Zone 1 (vEasy)
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0.55Zone 23 to 4
Endurance: 55-75% FTP
Zone 2 (Easy)
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0.76Zone 35 to 6
Tempo: 76-90% FTP
Zone 3 (Moderate)
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>> Estimate your event / race pace and nutritional / calorie needs whilst cycling (based on your FTP or ave speed if you dont have FTP) <<
0.88Zone SS
6.5 to 7.5
Sweet Spot: 88-95% FTP
Zone SS (Sweetspot)
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0.91Zone 47 to 8
Threshold: 91-105% FTP
Zone 4 (Moderate)
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ESSENTIAL INPUT DATA
1.06Zone 58 to 9
VO2Max, 106-120% FTP
Zone 5 (Hard)
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1.21Zone 69 to 10
Anaerobic 121% FTP or more
Zone 6 (vHard)
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Preferred Units in this sheet
metric
<< enter metric for kg/kph | imperial for lbs / mi
1.5Zone 79 to 10
Neuromuscular, 121% FTP or more
Zone 7 (vvHard)
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1
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Do you want to work in watts or speed?
watts
<< working with watts is more accurate
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Enter your current weight in Kg
76 kg
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Your current FTP (best 60min Watts)
360 watts
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essentially FTP is your best power over 60mins
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EVENT PLANNING DATA
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Some common event distances
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Prefer to use event time or distance?
event time
time/duration is preferrable
Sprint distance tri20km (12mi)
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1Olympic distance tri40km (25mi)
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Anticipated Event riding time (mins)
180minsHalf-ironman tri/70.390km (56mi)
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3 hrs 00 mins 00 secsIronman tri/140.6180.2km (112mi)
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Your planned event pace (watts)
300 watts208tss
Zone 3
zone
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Pace looks OK but see our recommendation below
0.8332974229
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Need to run after this event (eg triathlon)?
No (this is stand alone)
OK, lets do a cycling only calculation
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2
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EVENT FUELING
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Total calories burnt
3158 kcal
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Calories burnt from fat
1703 kcal53.9%
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7124 Kj
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Calories burnt from Glycogen
1455 kcal46.1%
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6090 Kj
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Enter Carbs Supplement Intake (g per hr)
100 g
<< intake during ride (max is 150g CHO per hour)
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Your planned intake is a little high for glucose alone
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Event Glycogen Depletion Estimate
High depletion
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EVENT PACING PROJECTION
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FFT estimates your planned 300 watts pace is
Looks good
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..but if you wish we recommend you try....
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Recommended max pacing (Watts) is
305.0 watts215.3tss
Zone 3
zone
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84.7% of FTP0.8471320614
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Fatigue / Bonking risk
High Risk
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perhaps try more fuel or slower pace
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FFT physiological load
186
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Projected event distance (*approx*)
133.19
km (assuming flat course)
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if you maintained your planned pace on a level course
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