Training zone calculator
Enter your FTP, threshold heart rate, max heart rate or threshold pace and get your training zones instantly. Free, no sign-up.
| Zone | Name | Range |
|---|
Why train in zones?
Zones turn “go easy” and “go hard” into numbers. Easy days stay easy, hard days hit the right intensity, and your athletes recover between them instead of drifting into the grey middle.
Which test should I use?
For cycling, use a 20-minute test and take 95% of the average power as FTP. For running, a 30-minute solo time trial gives you threshold heart rate (average of the last 20 minutes) and threshold pace.
Retest regularly
Fitness changes. Retest every 6–8 weeks, or after a training block, so the zones keep matching the athlete in front of you.
Questions
Is this calculator free?
Yes. It runs in your browser, there’s nothing to sign up for and nothing is stored.
Which zone model is the best?
Threshold-based zones (FTP, lactate threshold heart rate, threshold pace) are more accurate than max-heart-rate zones, because they’re anchored to what the athlete can actually sustain.
Can I use these zones for a whole team?
Yes. In Clubs Craft each athlete has their own thresholds, and workouts you build with zone targets automatically use every athlete’s own numbers, even when they sync to their Garmin watch.
Set zones once. Use them for the whole squad.
Clubs Craft stores every athlete’s thresholds, builds workouts with zone targets and syncs them to their Garmin watch.