Zone setting is important for any athlete looking to maximize their training time and ensure they are properly preparing for the demands of the sport.

Ironman athletes will be spending a lot of time working below “threshold,” whereas a cyclist will be spending quite a bit of time training above threshold. Different sporting demands, different training.

So how do you know what zone you’re actually training in?

First, you need to determine what your functional threshold values are.

Functional threshold, in the easiest terms, is the max “output” you can achieve over a roughly 60 minute period. Since it is very challenging to mentally and physically complete a 60 min max effort, we follow a modified testing protocol and then estimate zones.

For cyclist/triathletes, there are multiple ways you can “check” your threshold (hard group ride, run, race, etc), however we recommend you utilize the following assessment protocol each time you do an “official” re-test on the bike.

• Spin at a sub-moderate effort for the first 6 minutes.
• Complete 3x 1 minute fast spins at a high effort level, with 1 minute recovery between each effort.
• Spin at a sub-moderate effort for the next 4 minutes. Begin mentally preparing for the first effort.

• At the 15 minute mark, you will go as hard as you can for 5 minutes. Pace yourself on this and look to put out a consistent effort throughout. Do not hold back! Chamois time is hammer time! Make sure you look at what your lap average was for heart rate and/or power.

• Keep the legs moving after that 5 min full gas effort. Goal here is for maximal recovery, but we don’t want your legs tightening up. Keep them moving! Effort should be about a 2-3 out of 10 for this.

• Your best 20 min output is the goal here. Everything you have. Stay mentally and physically focused during this – it hurts so good! Make sure you look at what your lap average was for heart rate and/or power. This number will be used to determine your threshold.

• Minimum of 5 minutes of light spinning to let the heart rate gradually fall and to help clear the legs of all that blood lactate that accumulated during this assessment.
• Spend at least 10 min stretching post workout.

If you are setting your assessment on the run, do the following:

• Light 5 min of running.
• 10-15 min of dynamic stretching.

• 30 min all out run effort, starting out slightly lighter and building.
• Use the last 20 minute average of this effort as your “20 minute” number to put into the heart rate zone calculator below.

Once you’ve got your numbers, you can utilize these calculators for determining all of your training zones.

Enter your average heart rate from any maximal 20 minute effort below to calculate your cycling training zones.

Type in the average wattage of your 20 minute power test below.