60 - 70%
Heart Rate
70 - 80%
Heart Rate
80 - 85%
Heart Rate
85 - 90%
Heart Rate
90 - 100%
Heart Rate
| Training Paces | Running Zones (min/km) |
|---|---|
| Recovery Run | |
| Aerobic Endurance Run | |
| Steady State Run | |
| Tempo Threshold Run | |
| Running Interval |
| Race Distance | Predicted Race Time | Race Pacing (min/km) |
|---|---|---|
| 3km | ||
| 5km | ||
| 10km | ||
| 21.1km | ||
| 42.2km |
| Zone | % FTP Power | Power targets | Heart Rate Zone |
|---|---|---|---|
| Zone 1: Active Recovery | <55% | ||
| Zone 2: Endurance | 56-75% | ||
| Zone 3: Tempo | 76-90% | ||
| Zone 4: Lactate Threshold | 91-105% | ||
| Zone 5: VO2 Max | 106-120% | ||
| Zone 6: Nueromuscular | >120% |
| Triathlon Power Paces | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Sprint Distance | |||
| Olympic Distance | |||
| Half Ironman | |||
| Ironman |