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To PTS Home >
(with permission from the Triathlete’s Training Bible by Joe Friel)
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Instructions:
1. Conduct a run or bike HR test. For test ideas, click here.
For HR Zone info, click here.
2. Take the LTHR (indoor test) or Average HR (outdoor test)
and find it in the left most column.
3. Copy down your training zones…and get to work!
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Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Z5a |
Z5b |
Z5c |
| Test Value |
Recovery |
Basic |
Tempo |
Sub- |
Super- |
Aerobic |
Power |
| |
|
Endurance |
|
Threshold |
Threshold |
Capacity |
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| |
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| 140 |
93-119 |
120-126 |
127-133 |
134-139 |
140-143 |
144-149 |
150-156 |
| 141 |
94-119 |
120-127 |
128-134 |
135-140 |
141-144 |
145-150 |
151-157 |
| 142 |
95-120 |
121-129 |
130-135 |
136-141 |
142-145 |
146-151 |
152-158 |
| 143 |
95-121 |
122-130 |
131-136 |
137-142 |
143-146 |
147-152 |
153-159 |
| 144 |
96-122 |
123-131 |
132-137 |
138-143 |
144-147 |
148-153 |
154-160 |
| 145 |
96-123 |
124-132 |
133-138 |
139-144 |
145-148 |
149-154 |
155-161 |
| 146 |
97-124 |
125-133 |
134-139 |
140-145 |
146-149 |
150-155 |
156-162 |
| 147 |
97-124 |
125-134 |
135-140 |
141-146 |
147-150 |
151-156 |
157-163 |
| 148 |
98-125 |
126-135 |
136-141 |
142-147 |
148-151 |
152-157 |
158-164 |
| 149 |
99-126 |
127-135 |
136-142 |
143-148 |
149-152 |
153-158 |
159-165 |
| 150 |
99-127 |
128-136 |
137-143 |
144-149 |
150-153 |
154-158 |
159-166 |
| 151 |
100-128 |
129-137 |
138-144 |
145-150 |
151-154 |
155-159 |
160-167 |
| 152 |
100-129 |
130-138 |
139-145 |
146-151 |
152-155 |
156-160 |
161-168 |
| 153 |
101-130 |
131-139 |
140-146 |
147-152 |
153-156 |
157-161 |
162-169 |
| 154 |
102-131 |
132-140 |
141-147 |
148-153 |
154-157 |
158-162 |
163-170 |
| |
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Z5a |
Z5b |
Z5c |
| Test Value |
Recovery |
Basic |
Tempo |
Sub- |
Super- |
Aerobic |
Power |
| |
|
Endurance |
|
Threshold |
Threshold |
Capacity |
|
| 155 |
103-131 |
132-141 |
142-148 |
149-154 |
155-158 |
159-164 |
165-172 |
| 156 |
103-132 |
133-142 |
143-149 |
150-155 |
156-159 |
160-165 |
166-173 |
| 157 |
104-133 |
134-143 |
144-150 |
151-156 |
157-160 |
161-166 |
167-174 |
| 158 |
105-134 |
135-143 |
144-151 |
152-157 |
158-161 |
162-167 |
168-175 |
| 159 |
105-135 |
136-144 |
145-152 |
153-158 |
159-162 |
163-168 |
169-176 |
| 160 |
106-136 |
137-145 |
146-153 |
154-159 |
160-163 |
164-169 |
170-177 |
| 161 |
106-136 |
137-146 |
147-154 |
155-160 |
161-164 |
165-170 |
171-178 |
| 162 |
107-137 |
138-147 |
148-155 |
156-161 |
162-165 |
166-171 |
172-179 |
| 163 |
108-138 |
139-148 |
149-155 |
156-162 |
163-166 |
167-172 |
173-180 |
| 164 |
109-139 |
140-149 |
150-156 |
157-163 |
164-167 |
168-174 |
175-182 |
| 165 |
109-140 |
141-150 |
151-157 |
158-164 |
165-168 |
169-175 |
176-183 |
| 166 |
110-141 |
142-151 |
152-158 |
159-165 |
166-169 |
170-176 |
177-184 |
| 167 |
111-141 |
142-152 |
153-159 |
160-166 |
167-170 |
171-177 |
178-185 |
| 168 |
111-142 |
143-153 |
154-160 |
161-167 |
168-171 |
172-178 |
179-186 |
| 169 |
112-143 |
144-154 |
155-161 |
162-168 |
169-172 |
173-179 |
180-187 |
| |
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Z5a |
Z5b |
Z5c |
| Test Value |
Recovery |
Basic |
Tempo |
Sub- |
Super- |
Aerobic |
Power |
| |
|
Endurance |
|
Threshold |
Threshold |
Capacity |
|
| 170 |
112-144 |
145-155 |
156-162 |
163-169 |
170-173 |
174-179 |
180-188 |
| 171 |
113-145 |
146-156 |
157-163 |
164-170 |
171-174 |
175-180 |
181-189 |
| 172 |
114-145 |
146-156 |
157-164 |
165-171 |
172-175 |
176-182 |
183-191 |
| 173 |
115-146 |
147-157 |
158-165 |
166-172 |
173-176 |
177-183 |
184-192 |
| 174 |
115-147 |
148-157 |
158-166 |
167-173 |
174-177 |
178-184 |
185-193 |
| 175 |
116-148 |
149-158 |
159-167 |
168-174 |
175-178 |
179-185 |
186-194 |
| 176 |
117-149 |
150-159 |
160-168 |
169-175 |
176-179 |
180-186 |
187-195 |
| 177 |
117-150 |
151-160 |
161-169 |
170-176 |
177-180 |
181-187 |
188-196 |
| 178 |
118-151 |
152-161 |
162-170 |
171-177 |
178-181 |
182-188 |
189-197 |
| 179 |
118-152 |
153-162 |
163-171 |
172-178 |
179-182 |
183-189 |
190-198 |
| 180 |
119-153 |
154-163 |
164-172 |
173-179 |
180-183 |
184-190 |
191-199 |
| 181 |
120-154 |
155-164 |
165-173 |
174-180 |
181-184 |
185-192 |
193-201 |
| 182 |
121-154 |
155-165 |
166-174 |
175-181 |
182-185 |
186-193 |
194-202 |
| 183 |
121-155 |
156-166 |
167-175 |
176-182 |
183-186 |
187-194 |
195-203 |
| 184 |
122-156 |
157-167 |
168-176 |
177-183 |
184-187 |
188-195 |
196-204 |
| |
Zone 1 |
Zone 2 |
Zone 3 |
Zone 4 |
Z5a |
Z5b |
Z5c |
| Test Value |
Recovery |
Basic |
Tempo |
Sub- |
Super- |
Aerobic |
Power |
| |
|
Endurance |
|
Threshold |
Threshold |
Capacity |
|
| 185 |
123-157 |
158-168 |
169-177 |
178-184 |
185-188 |
189-196 |
197-205 |
| 186 |
123-158 |
159-169 |
170-178 |
179-185 |
186-189 |
190-197 |
198-206 |
| 187 |
124-159 |
160-170 |
171-179 |
180-186 |
187-190 |
191-198 |
199-207 |
| 188 |
124-159 |
160-170 |
171-179 |
180-187 |
188-191 |
192-199 |
200-208 |
| 189 |
125-160 |
161-171 |
172-180 |
181-188 |
189-192 |
193-200 |
201-209 |
| 190 |
126-161 |
162-172 |
173-181 |
182-189 |
190-193 |
194-201 |
202-210 |
| 191 |
126-162 |
163-173 |
174-182 |
183-190 |
191-194 |
195-201 |
202-211 |
| 192 |
127-163 |
164-174 |
175-183 |
184-191 |
192-195 |
196-202 |
203-212 |
| 193 |
127-164 |
165-175 |
176-184 |
185-192 |
193-196 |
197-203 |
204-213 |
| 194 |
128-165 |
166-176 |
177-185 |
186-193 |
194-197 |
198-204 |
205-214 |
| 195 |
129-165 |
166-177 |
178-186 |
187-194 |
195-198 |
199-205 |
206-215 |
| 196 |
129-166 |
167-178 |
179-187 |
188-195 |
196-199 |
200-206 |
207-216 |
| 197 |
130-167 |
168-178 |
179-188 |
189-196 |
197-198 |
199-207 |
208-217 |
| 198 |
130-168 |
169-179 |
180-189 |
190-197 |
198-201 |
202-208 |
209-218 |
| 199 |
131-169 |
170-180 |
181-190 |
191-198 |
199-202 |
203-209 |
210-219 |
| 200 |
132-170 |
171-181 |
182-191 |
192-199 |
200-203 |
204-210 |
211-220 |
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