Zones Calculator Overview

There are a variety of training zones calculators available in a TrainingPeaks athlete account for different sports types and training methodologies. Below is a brief overview of each option. You can learn how to set your threshold and zones in TrainingPeaks here. If you use custom zones or a system that isn’t available as a calculator you can manually create your own zones or modify an existing system to fit your needs.

Heart Rate Training Zones

Heart rate training zones can be calculated from Threshold Heart Rate, Maximum Heart rate, or some combination of Maximum and threshold or Resting heart rate.  Some of the available calculators are activity type specific. The rest are applicable to all activity types and are the preferred method for activity types that have no defined power or pace zones (such as Nordic Skiing or Obstacle Course Racing).

Heart Rate Zones based on Lactate Threshold Heart Rate

Joe Friel (7)

The current version of the general Heart Rate zones outlined by Joe Friel in the "Training Bible" book series. This calculator can be used if you haven't collected enough data to be able to determine your running and cycling specific heart rate zones or for endurance cross-training activities or those without their own defined zones systems like Nordic Skiing or Obstacle Course Racing

Joe Friel for Running (7)

The running-specific Heart Rate zones from "The Triathlete's Training Bible" series.

Joe Friel for Cycling (7)

The cycling-specific Heart Rate zones from the "The Triathlete's Training Bible" and "The Cyclist's Training Bible" series.

Andy Coggan (5)

Heart Rate zones described by Hunter Allen and Andy Coggan in "Racing and Training with a Power Meter". These zones are meant to approximately correspond with the power zones outlined in that book.

USAC (USA Cycling)

The original heart rate zones used in USA Cycling coaching education. These have been retired in favor of other methods.

USAT for Cycling and USAT for Running

Heart rate zones used by USA Triathlon coaches

CycleSmart

For more information contact CycleSmart

Durata Training

Zones originally used by Durata Training.

CTS Cycling and CTS Run

Zones used by coaches at Carmichael Training Systems, and in The Time Crunched Cyclist and Time Crunched Triathlete by Chris Carmichael.

Heart Rate Zones based on Maximum Heart Rate

BCF/ABCC/WCPP Revised (7)

Heart rate zones used by the British Cycling Federation, Association of British Cycling Coaches and the World Class Performance Programme.  For more information contact the British Cycling Federation.

Peter Keen (4)

Original heart rate zones used by British Cycling. Updated to BCF/ABCC/WCPP Revised (7), but can still be used as a simple version.

Ric Stern (7)

More information can be found at https://www.cyclecoach.com/

Sally Edwards (5)

More information can be found at https://heartzones.com/heart-rate-training/heart-rate-zones/

Timex (5) and Timex Manual Entry (1)

The Timex zones calculators have been deprecated.

Max and resting heart rate

Methods based on Max and resting heart rate are aimed towards those who are newer to exercising or general fitness more than specific endurance sports training

Karvonen (4)

Karvonen methods are based on HR Reserve (the difference between maximum and resting heart rate).  

ACSM (1)

A single heart rate range recommended by the ACSM for improving cardiovascular fitness.

Linear 3,5,7

Linear interpolations between resting and maximum heart rate used for research applications.

Power Training Zones

All power zones calculation methods are based on Functional Threshold Power (FTP)

Cycling power zones

Andy Coggan (6)

Power zones described in "Racing and Training with a Power Meter"

Zone 1 - Active Recovery

Zone 2 - Aerobic Endurance

Zone 3 - Tempo (muscular endurance)

Zone 4 - Threshold

Zone 5 - VO2max (peak aerobic capacity development)

Zone 6 - Anaerobic

 *Zone 7 (Neuromuscular power) as described in the book is not included in the calculator because it is not defined as a percentage of FTP. If you want to add a Neuromuscular power zone you can manually add it using the results of a 15-20 second sprint test as the boundary between Zone 6 and 7.

Durata Training

Zones originally used by Durata Training.

CTS

Zones used by coaches at Carmichael Training Systems, and in The Time Crunched Cyclist and Time Crunched Triathlete by Chris Carmichael.  

USAT for Cycling (6)

Power zones used by USA Triathlon coaches

Running Power Zones

Jim Vance - Running (7)

Threshold test and zones system that were originally created for cycling may not be appropriate for running. More information can be found in Run with Power by Jim Vance.

Running Pace

Many of the running pace zones can be calculated using your threshold pace value or the results of a running test.

Joe Friel for Running (7)

The running-specific pace zones from "The Triathlete's Training Bible" series. Can be calculated from threshold or a 5k or 10k time.

PZI (Pace Zone Index)(10)

The Pace Zone Index is similar to other zones in that it prescribes specific zones to target specific physiological adaptations, but it also has several zones described that are meant to be avoided. Can be calculated from threshold or 3k, 5k, or 10k time.

CTS for Running (5)

Pace Zones used by coaches at Carmichael Training Systems, and in Time Crunched Triathlete by Chris Carmichael.

USAT for Running (6)

Pace zones used by USA Triathlon coaches. Can be calculated from threshold pace or 5k time.

Swimming Pace

Swimming pace zones can also be calculated from a threshold pace or speed value or from a specific test result. Only zones calculators specifically labeled for swimming should be used - do not use running zones calculators to determine swim training zones.

Joe Friel for Swimming

The swimming-specific pace zones from "The Triathlete's Training Bible"  series. Can be calculated from threshold or a 1000yd or 1000m time.

CTS for Swimming (5)

Swimming pace zones used by coaches with Carmichael Training Systems. The CTS swimming zones require a dedicated test protocol to calculate. Also used in the Time Crunched Triathlete by Chris Carmichael.

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