Cycling Power and Training Zone Calculator
Helping you plan your athletes' race pacing, training zones and power sets for more accurate training and racing.
Z1
Z2
Z3
Z4
Z5
Z6
Z7
LT1
FTP
VO2
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Cycling Lactate Zone Calculator
USA Triathlon — 7-Zone Power & Heart Rate Training System
1
Athlete Metrics
Enter your body weight and maximum heart rate. These are used to calculate watts/kg zones and heart rate training zones.
Highest HR recorded or tested
Default 150%. Adjusts VO2max zone top end.
2
Threshold Detection — Choose Your Input Method
Enter your step-test data. LT1 is auto-detected where lactate first rises >0.2 mmol above baseline. LT2 is interpolated at 4.0 mmol/L (OBLA). You can override either below.
| Step | Power (W) | Lactate (mmol/L) | Heart Rate (bpm) | RPE (1-10) |
|---|
No lactate meter needed. Enter the power, step duration, and heart rate for each step. LT2 is auto-detected at the heart rate deflection point (where HR stops rising linearly with power). If no clear deflection is found, LT2 is estimated at the point roughly 6:30–7:00 before the end of the test. LT1 is set as a percentage of LT2 based on your athlete category. You can override either below.
Fills power from Step 1 downward
| Step | Power (W) | Step Duration (min) | Heart Rate (bpm) | RPE (1-10) |
|---|
Select Your Athlete Category (sets LT1 as % of LT2)
Age-Group
LT1 = 70% of LT2 Power
Performance
LT1 = 75% of LT2 Power
Elite
LT1 = 80% of LT2 Power
Enter your known LT1, LT2, and peak power values directly. Optionally provide heart rate at each threshold for HR zone calculation.
1-min or 5-sec max power
Enter only your LT2 / FTP power. LT1 will be auto-estimated based on your athlete category, using the same proportional method as the USAT Run Zone Calculator.
HR at LT2 / FTP
Select Your Athlete Category
Age-Group
LT1 = 70% of LT2 Power
LT1 HR = 83% of LTHR
LT1 HR = 83% of LTHR
Performance
LT1 = 75% of LT2 Power
LT1 HR = 86% of LTHR
LT1 HR = 86% of LTHR
Elite
LT1 = 80% of LT2 Power
LT1 HR = 89% of LTHR
LT1 HR = 89% of LTHR