Training Zone

Instructions:
Input your Functional Threshold Power (FTP) and/or your Functional Threshold Heart Rate (FTHR) to calculate your power (watts) and/or heart rate training zones. FTP and FTHR can be obtained through a Functional Threshold Test provided by your Coach or Instructor. Once you know your FTP and/or FTHR from the test, simply enter those numbers into the form provided in order to calculate your current training zones. Repeat this test every 6-8 weeks to monitor your fitness level.

Zone	% of FTP	Watt Range	HR Zone
1 - Active Recovery	< 55%	-	1
2 - Endurance	56 - 75%	-	1
3 - Tempo	76 - 90%	-	2
4 - Lactate Threshold	91 - 105%	-	3
5 - VO₂max	106 - 120%	-	4
6 - Anaerobic Capacity	121 - 150%	-	5
7 - Neuromuscular Power	Max Effort	-	5

Zone	HR Range
1 - Warm Up & Active Recovery	-
2 - Aerobic Development	-
3 - Aerobic Endurance & Threshold	-
4 - Anaerobic Endurance	-
5 - Speed/Power	-

Training Zones

Training Zones

POWER

HEART RATE

Training Zones