Settings
These thresholds drive your TSS, CTL, ATL, and TSB calculations. Set them honestly — pretending to a higher FTP just makes every workout look easier than it was.
Heart Rate Zones
Derived from threshold HR 168 bpm
| Zone | Range | Description |
|---|---|---|
| Z1 Active recovery | 0–134 bpm | Easy spin, conversational |
| Z2 Endurance | 137–150 bpm | Aerobic base — talk in sentences |
| Z3 Tempo | 152–156 bpm | Moderately hard, short phrases |
| Z4 Threshold | 159–166 bpm | Sustainable for ~1 hour all-out |
| Z5 VO₂max | 169+ bpm | 3–8 min hard intervals |
How to find these
- FTP (Functional Threshold Power) — the highest power in watts you can hold for ~60 minutes. Most people set it from a 20-minute test (multiply that average by 0.95). If you don't ride with power, leave blank — heart rate will be used instead.
- Threshold HR / LT2 — the heart rate you can sustain for an hour all-out (lactate threshold). Roughly 88-93% of max HR. From a 30-min hard run/ride, average HR over the last 20 minutes is a decent estimate.
- Max HR — measure with a max-effort hill repeats workout, or estimate as 208 − 0.7 × age. Garmin/Whoop/Apple Watch will surface this in their apps too.
- Aerobic threshold / LT1 — the upper end of pure Z2; conversational, fat-burning. Usually 10-20 bpm below LT2. Visible in lab testing or as the lower of the two Garmin lactate thresholds.
- VO₂max — your maximum oxygen uptake in ml/kg/min. Garmin / Strava / Apple Watch all estimate it. Strava shows it on your profile page under "Estimated VO₂max."
- Threshold pace — seconds per kilometre at your hour-pace running effort. Used for run-TSS when no power.