Threshold Test and Training Zone Calculator

Heart Rate Zone

Active Recovery Z1 Easy
Endurance Z2 Comfortable
Tempo Z3 Less Comfortable
Threshold Z4 Not Comfortable
VO2Max Z5 + Hard
 

Power Zones

Active Recovery Z1 Easy
Endurance Z2 Comfortable
Tempo Z3 Less comfortable
Threshold Z4 Not comfortable
VO2Max Z5 Hard
Anaerobic Z6 Very Hard
Neuromuscular Z7 Extremely Hard
 

Physiological Parameters

Resting HR
Enter your resting heart rate
20 Minute Average Heart Rate
Enter your average heart rate for the 20 minute interval
20 minute Critical Power
Enter your average power for the twenty minute interval
Threshold Heart Rate (bpm)
Threshold Power (watts)

Threshold Test - is a quick workout to establish your Threshold Heart Rate or Power that will be used to set your training zones.

Description - Start with a 10 minute warm up at a steady pace with 3 bursts of 20 second efforts to get the body warm and the blood flowing. Kick into a high gear and deliver a maximum 30 second effort at high cadence followed by 2 minutes cruising. Repeat a further 3 times. After the final 2 minute recovery ease into a 20 minute time trial effort at at 'not comfortable' perceived effort and hold a consistent pace for the first 15 minutes. With 5 minutes to go try and increase the intensity, with 3 minutes to go try and 'empty out the tank' and go flat out. Enter the average wattage and /or average heart rate for the 20 minute interval in the boxes above and this will calculate your zones.

Tip - executed properly you should 'just' be able to get to the end of the 20 minute interval but dont go too hard too soon and blow up.