Tri Zones Calculator
Enter the results from the test week in your Wingman plan. You get the exact zones your workouts use, plus your race-day targets. Use the same numbers in your TrainingPeaks settings.
Your training zones
These match the % targets in your Wingman workouts. On short, hard efforts heart rate lags, so ride and run those by feel and let the numbers catch up.
Bike power
FTP 200 W
| Zone | Watts | % FTP |
|---|---|---|
| Z1 Recovery | 0-110 | <55% |
| Z2 Endurance | 112-150 | 56-75% |
| Z3 Tempo | 152-180 | 76-90% |
| Z4 Threshold | 182-210 | 91-105% |
| Z5 VO2 max | 212-240 | 106-120% |
| Z6 Anaerobic | 242+ | 121%+ |
Bike heart rate
Bike LTHR 150 bpm
| Zone | BPM | % LTHR |
|---|---|---|
| Z1 Recovery | <120 | <80% |
| Z2 Aerobic | 122-134 | 81-89% |
| Z3 Tempo | 135-140 | 90-93% |
| Z4 Sub-threshold | 141-149 | 94-99% |
| Z5a Threshold | 150-153 | 100-102% |
| Z5b Aerobic capacity | 155-159 | 103-106% |
| Z5c Anaerobic | 161+ | 107%+ |
Run pace
Threshold pace 8:45 /mi
| Zone | Pace | vs threshold |
|---|---|---|
| Z1 Recovery | slower than 11:18 | > 129% time |
| Z2 Aerobic | 9:59-11:18 | 114-129% time |
| Z3 Tempo | 9:17-9:54 | 106-113% time |
| Z4 Sub-threshold | 8:40-9:12 | 99-105% time |
| Z5a Threshold | 8:30-8:45 | 97-100% time |
| Z5b Aerobic capacity | 7:53-8:24 | 90-96% time |
| Z5c Anaerobic | faster than 7:53 | < 90% time |
Run heart rate
Run LTHR 165 bpm
| Zone | BPM | % LTHR |
|---|---|---|
| Z1 Recovery | <139 | <84% |
| Z2 Aerobic | 140-147 | 85-89% |
| Z3 Tempo | 149-155 | 90-94% |
| Z4 Sub-threshold | 157-163 | 95-99% |
| Z5a Threshold | 165-168 | 100-102% |
| Z5b Aerobic capacity | 170-175 | 103-106% |
| Z5c Anaerobic | 177+ | 107%+ |
Swim pace
Threshold 1:52 /100 yd
| Effort | Pace | % threshold |
|---|---|---|
| Easy | 2:29-2:12 | 75-85% |
| Endurance | 2:07-1:58 | 88-95% |
| Threshold | 1:52-1:47 | 100-105% |
| Sprint | 1:47-1:37 | 105-115% |
Race-day targets
Your plan rehearses these in the race-pace sessions. Hot or hilly race? Aim for the bottom of each range.
First race at this distance, or an expected bike split over 6:30 (Ironman) or 3:15 (70.3). Ride the bottom of the band: the run is where your race is won.
70.3
- Bike power
- 144-152 W (72-76% FTP)
- Bike HR
- 128-134 bpm (85-89% LTHR)
- Run pace
- 10:04-10:18 /mi (85-87% threshold)
- Run HR
- 140-144 bpm (85-87% LTHR)
- Swim
- 1:58-2:04 /100 yd (strong, controlled)
Power users: keep bike TSS around 150-200.
Ironman
- Bike power
- 126-136 W (63-68% FTP)
- Bike HR
- 122-128 bpm (81-85% LTHR)
- Run pace
- 11:13-12:00 /mi (73-78% threshold)
- Run HR cap, first half
- 132-140 bpm (80-85% LTHR; first Ironman: stay near 80%)
- Swim
- 2:04-2:12 /100 yd (steady, all day)
Power users: keep bike TSS under about 285. A long day means a lower %. On the run, the HR cap wins for the first half. After halfway, hold that pace and let HR drift: run by effort. Anything left in the last 10K? Use it.
Put it in TrainingPeaks
- On the web (not the app): Settings, then Zones. Use Add Activity to add Bike, Run and Swim.
- Power, Bike: enter your FTP, method Coggan.
- Heart Rate, Bike and Run: enter each LTHR, method Joe Friel (cycling or running).
- Speed/Pace, Run and Swim: enter your threshold paces.
- Click Calculate, then Save. TrainingPeaks builds the same zones you see above, so no custom zones needed.
- Race-day targets don't go in TrainingPeaks. Put them on your watch: a race data screen or a heart rate alert at your cap.
Want a coach to set these for you?
A Wingman coach reads your test results, sets your zones and race-day plan, and adjusts them as you get fitter, so every session is pitched right.
Retest in your plan's test weeks and update your numbers. Questions? Ask Coach Stephan .