Zones and workouts
Up to ten zones from a 6-minute running test or a 20-minute cycling test. Then build workouts with time, distance and repeats.
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Distance covered flat out in 6 minutes.
How the zones are calculated
Running. The 6-minute distance gives vVO2max: meters ÷ 100 = km/h. 1,740 m is 17.4 km/h. The 60-min speed zone is 82% to 85% of that speed. Other zones are a percentage of the middle of that band, 83.5% of vVO2max. Results are shown as pace, min/km.
Cycling. The 20-minute test is a power in watts. The 60-min power zone is 90% to 93% of that test. Other zones are a percentage of the middle of that band, 91.5% of the test.
Use fewer than ten zones, rename them, change the color, or type your own values. A hand-typed value stays fixed. “Back to formula” ties it to the test again. The last two zones are the Ironman and 70.3 targets from the sheet: keep them, rename them, or remove them.
Ten zones maximum.
Questions
Why a 6-minute test and a 20-minute test?
Six minutes gives a speed at VO2max. Twenty minutes gives a high power, from which an hour-like power is taken (90 to 93%). Every zone comes from that.
Can I type my own paces?
Yes. Edit the low or high end of a zone and it becomes custom. You can also turn zones off and work with fewer than ten.
How do I read a workout?
Each block is minutes or kilometers, plus a zone. A repeat plays its blocks several times. On the run, the time for a kilometer uses the middle of the zone.