You did the test. Now turn it into the seven zones you'll actually train in — by pace, by power and by heart rate, depending on the sport and on what you measured. It's the same table I use with my athletes.
Each sport uses a different test and a different metric. Pick one and we'll walk you through it.
More than one test is valid and they all get you to the same place. Pick the one you did — the maths changes depending on which.
How do you execute the test so the number is worth having? It's all in the full threshold guide →
If you have more than one metric, trust them in this order: power > pace > heart rate. HR lags behind the effort and drifts with heat, sleep and caffeine — it's the backup, not the main signal.
Having the numbers is half of it. The other half is knowing which session grows each zone — how to build a Z2 that's more than easy miles, the marathon-pace session that justifies Zone X, and what a real threshold set looks like. We'll email you the full guide.
The full PDF guide: the sessions for every zone, for swimming, cycling and running. One email, nothing else, and you can unsubscribe whenever you want.
Done — check your inbox shortly. In the meantime, have a look below:
The same ones I use with my athletes, built on this zone structure.
Each distance trains a different zone. Pick the one you want to raise:
Raise your VO2max (Z5)
Raise your high threshold (Z4)
Hold your tempo for longer (Z3)
Improve your marathon pace (Zone X)