Cycling Zone Calculator

Field Testing to Determine your Bike Training Zones using a Power Meter

What is Critical Power (CP)?
CP is the power you should be able to sustain over an all out 60 min effort.

Interval 1 - 5 Min Maximal Power Test
Interval 2 - 20 Min Maximal Power Test

Body Weight in Pounds:
Interval 1 Average Watts:
Interval 1 Duration (mm:ss): :
Interval 2 Average Watts:
Interval 2 Duration (mm:ss): :


Intervals Weight Kg Minutes Seconds Duration [sec] Avg Watts W/Kg Work [J]
Interval 1, 3-5 minutes 63.64 5 0 300 300 4.71 1414
Interval 2, 12-20 minutes 63.64 20 0 1200 260 4.09 4903

Results Absolute W/kg
CP in Watts 247 3.88

AWC in Joules 16000 251
  R2 1.0000

Coggan Levels Wattage Range
Active recovery less than 136 watts
Endurance 138 185 watts
Tempo 187 222 watts
Threshold 224 259 watts
Aerobic Power 261 296 watts
Anaerobic capacity more than 298 watts
Percentages of CP For sessions
65% 160
70% 173
75% 185
80% 197
85% 210
90% 222
95% 234
100% 247
105% 259
110% 271
115% 284
120% 296
Field Testing to Determine your Bike Training Zones using a Heart Rate Monitor

What is HR - MLSS?
The HR MLSS is your average heart rate you can sustain for roughly a 1 hr all our effort.

HR - MLSS Test

30 min test heart rate:

HR - MLSS: 165


Training Levels Heart Rate Range
Active recovery less than 112 bpm
Endurance 114 137 bpm
Tempo 139 155 bpm
Threshold 157 173 bpm
Aerobic Power more than 173 bpm
Anaerobic capacity n/a n/a bpm

Training Levels:
Level % of HR - MLSS RPE
z1 < 68% < 2
z2 69 - 83% 3 - 4
z3 84 - 94% 4 - 5
z4 95 - 105% 5 - 6
z5 106% > 6 - 7
*Based on A. Coggan Power Levels
Borg's 10 point category-ratio scale
of perceived exertion:

Perceived
Exertion
Description
0 Nothing at all
.5 Extremely weak
1 Very weak
2 Weak (light)
3 Moderate
4 Somewhat Strong
5 Strong (Heavy)
6  
7 Very Strong
8  
9  
10 Extremely Strong
* Maximal