Calculate Training Zones

Training zones give structure to workouts and ensure you target the right energy systems. For triathletes, it’s important to calculate zones separately for swim, bike, and run because each discipline stresses the body differently.

Here are the main ways to set zones:

1. Heart Rate–Based Zones (Bike & Run)

Zones are set relative to your threshold heart rate (the maximum HR you can sustain for about 1 hour).

• Test: 30–60 min time trial, use the final 20 min average HR.

• Zones (% of Threshold HR):

  • Zone 1: <75%

  • Zone 2: 75–85%

  • Zone 3: 85–90%

  • Zone 4: 90–100%

  • Zone 5: 100–110%

2. Pace–Based Zones (Run & Swim)

Pace zones are calculated as percentages of your threshold pace (for running, often derived from a 10K or 30 min time trial; for swimming, from CSS test).

• Running Pace Zones (% of Threshold Pace):

  • Zone 1 (Recovery): >130% of threshold pace (much slower than threshold)

  • Zone 2 (Endurance): 115–130%

  • Zone 3 (Tempo): 105–115%

  • Zone 4 (Threshold): 95–105%

  • Zone 5 (Interval/VO₂): 90–95%

  • Zone 6 (Repetition/Sprint): <90%

(Example: If threshold is 5:00/km, then Zone 2 is ~5:45–6:30/km, Zone 4 is ~4:45–5:15/km, Zone 6 is faster than 4:30/km.)

• Swimming Pace Zones (% of CSS pace):

  • Zone 1 (Recovery): >120% of CSS

  • Zone 2 (Endurance): 110–120%

  • Zone 3 (Tempo): 100–110%

  • Zone 4 (Threshold): 95–100%

  • Zone 5 (VO₂): 90–95%

  • Zone 6 (Anaerobic/Sprint): <90%

3. Power–Based Zones (Bike)

Cyclists use FTP (Functional Threshold Power) to anchor zones.

• Test: 20-min TT, average watts × 0.95 = FTP.

• Zones (% of FTP):

  • Zone 1: <55% (Recovery)\

  • Zone 2: 56–75% (Endurance)

  • Zone 3: 76–90% (Tempo)

  • Zone 4: 91–105% (Threshold)

  • Zone 5: 106–120% (VO₂max)

  • Zone 6: 121–150% (Anaerobic)

  • Zone 7: >150% (Sprint)

4. Rate of Perceived Exertion (RPE)

A 1–10 scale that can be cross-checked with zones.

• Zone 1: 1–2 (very easy)

• Zone 2: 3–4 (easy aerobic)

• Zone 3: 5–6 (steady)

• Zone 4: 7–8 (hard)

• Zone 5+: 9–10 (all-out)

5. Lactate & VO₂ Testing

Lab testing pinpoints exact thresholds (LT1, LT2, VO₂max). Useful for elites but expensive and less practical for most age-groupers.

Putting It Together

• Swim: Use CSS pace zones.

• Bike: Use FTP zones (power), cross-check with HR.

• Run: Use threshold pace zones, cross-check with HR.
  
  

👉 Consistency is more important than the method itself. Choose the tool that fits your resources, test regularly, and train with purpose.