FILL IN THE WHITE CELLS BELOW

How old are you?

Have you had an illness lasting more than three weeks within the past year, or do you take regular medication?
In the last year have you had more than two colds lasting more than 3 days OR have you had an inury that has caused you
to alter your training?
Have you been training consistently and not experienced any of the above issues for the past two years?
Max HR Test Result

YOUR PERSONALIZED TRAINING ZONES

YOUR HEART RATE CEILING FOR RECOVERY WORKOUTS AND MAFFETONE WORKOUTS
YOUR MAX BIKE HR (taken from a max HR test and what you entered above in cell H6)
YOUR THEORECTICAL MAX RUN HR (7% higher than the max bike HR because when running you have
to carry your bodyweight)
Perceived
Lower HR Zone Upper HR Zone
Exertion (out of Effort Description
(bike and run) (bike and run)
10)

Zone 1 1-2 108

A walking all day kind of effort used for recovery

Zone 2 3-4 108 160 A fast jog slightly challenging pace you could keep
up all day to build endurance and burn fat.

Zone 3 "Grey
Zone"
5-6 160 157 Race pace effort, also called tempo pace that you
could sustain for 1-3 hours.

Zone 4 7-8 157 168 5k hard run kind of effort that you could sustain for
10-30mins and build your top end threshold

Zone 5 9-10 168 193 800m-1 mile hard efforts of 3-8mins to build your
top end speed and V02 Max
W
20
lar medication? No
n inury that has caused you
No
wo years? No
176

NES
160
176

188

Description Training Amount in this Zone Comments

f effort used for recovery 30-40% of total training time Total recovery sessions, warm ups or cool downs

nging pace you could keep Long endurance sessions or recovery intervals
rance and burn fat. 40-50% of total training time between harder efforts
Race pace efforts. Low zone 3 is about the fastest
called tempo pace that you Very little training time. Mostly used in final 4-6 for Full Ironmans, high zone 3/low zone 4 fastest for
ours. weeks tp sharpen up Zone 3 race paces Sprints
rt that you could sustain for
ur top end threshold 10-15% of total training time Speed and enduracne with speed building

s of 3-8mins to build your

Max 5% of total training time Maximixal strength and power building
omments

s, warm ups or cool downs

ns or recovery intervals

zone 3 is about the fastest

zone 3/low zone 4 fastest for

with speed building

power building