Enter one threshold number and get your 7 Endurance Lab training zones for heart rate, run pace, bike power or swim pace. Free, instant, no account needed.
Your run and bike thresholds are usually different, so work out each one separately.
Swim both in the same session, with full recovery between. This is the 400 m + 200 m swim check used in our triathlon plans. Your threshold pace comes from the difference between the two times.
| Zone | Range |
|---|
Seven zones, from very easy to all-out.
Every zone is a percentage of your threshold: heart rate, pace, power or swim pace. Enter that one number and the calculator does the rest.
Around 80% of your training should sit in Zones 1 and 2. The harder zones are for the sessions that count.
Your threshold heart rate on the bike is usually lower than on the run. Set each sport separately.
As you get fitter your threshold moves. Update it and your zones move with it.
Put your zones to work.
Structured plans with every session set in these zones, delivered in TrainingPeaks. See the plans →
Measure your thresholds instead of estimating them. See testing →
Zones set from your test, with sessions adjusted to you every week. See coaching →
