80/20 Intensity Zone Calculators
by Matt Fitzgerald and David Warden
For details on determining CV, LTHR, and FTP, please see Intensity Guidelines for Triathlon and Running
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For best results, frequent users of this calculator should enter CTRL+F5 to ensure the latest calculations have been loaded
Use the Reset button above to reset values or if calculations look wrong
Swim Pace Calculator   Run Pace Calculator
    Minutes Seconds     Enter Best Time Hours Minutes Seconds      
Enter best 400 M or yd time       1 Mile   Unit  
Enter best 200 M or yd time       5K or FTP Pace  
 
Both 400 and 200 times must be entered   10K      
M or yd per minute (CV)
Half Marathon
LT Pace per 100 (decimal)     Marathon      
  LT pace per 100   For best results, enter in only one recent result at a time  
  Zone % CV Range (per 100)           Zone
  1 80-85   Prediction Race Time   1
  2 86-90   1 Mile   2
X 91-95
5K
X
3 96-100
10K
3
Y 101-102
Half Marathon
Y
  4 103-106   Marathon   4
  5 107+               5
                         
Run and Cycling Heart Rate   Cycling Power    
Enter LTHR BPM     Enter FTP Watts      
Bike and Run should be tested and calculated separately               Key  
  Zone % LTHR Range (BPM)     Zone % FTP Range (Watts)   Input  
  1 75-80     1 55-69   Output  
  2 81-89     2 70-82      
X 90-95
X 83-91
3 96-100
3 92-100
Y 101
Y 101
4 102-105
4 102-110
  5 106+       5 111+