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 | 111-150 | 56-75% |
| Z3 Tempo | 151-180 | 76-90% |
| Z4 Threshold | 181-210 | 91-105% |
| Z5 VO2 max | 211-240 | 106-120% |
| Z6 Anaerobic | 241+ | 121%+ |
Bike heart rate
Bike LTHR 150 bpm
| Zone | BPM | % LTHR |
|---|---|---|
| Z1 Recovery | <103 | ≤68% |
| Z2 Endurance | 103-125 | 69-83% |
| Z3 Tempo | 126-141 | 84-94% |
| Z4 Threshold | 142-158 | 95-105% |
| Z5 VO2 max | 159+ | 106%+ |
Run pace
Threshold pace 8:30 /mi
| Zone | Pace | vs threshold |
|---|---|---|
| Z1 Recovery Run | 11:48-15:11 | 56-72% |
| Z2 Endurance Run | 9:20-11:47 | 73-91% |
| Z3 Steady State Run | 8:46-9:19 | 92-97% |
| Z4 Tempo Run | 8:20-8:45 | 98-102% |
| Z5 Running Interval | 7:05-8:19 | 103-120% |
Easy runs in Wingman plans: 11:20-13:05 /mi (65-75% of threshold pace).
Run heart rate
Run LTHR 165 bpm
| Zone | BPM | % LTHR |
|---|---|---|
| Z1 Recovery | <113 | ≤68% |
| Z2 Endurance | 113-137 | 69-83% |
| Z3 Tempo | 138-155 | 84-94% |
| Z4 Threshold | 156-173 | 95-105% |
| Z5 VO2 max | 174+ | 106%+ |
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
- 9:46-10:00 /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
- 10:54-11:39 /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 Andy Coggan.
- Speed/Pace, Run and Swim: enter your threshold paces, method CTS.
- Click Calculate, then Save. For power and heart rate, 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 .