Once you have your FTPa; then use the percentages below to determine the pace ranges for each of the Alp Fitness training zones. The percentages come from Joe Friel’s system, adapted to the Alp Fitness training zone categories.
Easy Zone. Friel’s zone 1, or a pace slower than 129% of your FTPa.
Conversational Zone. Friel’s zone 2, or a pace between 114-129% of your FTPa.
Comfortably Hard (Tempo) Zone. Friel’s zone 3, or a pace between 106-113% of your FTPa.
Comfortably Hard (Threshold) Zone. Friel’s zones 4-5a, or a pace between 97-105% of your FTPa.
Uncomfortably Hard (VO2max) Zone. Friel’s zone 5b, or a pace between 90-96% of your FTPa.
Uncomfortably Hard (Anaerobic Capacity) Zone. Friel’s zone 5c, or a pace faster than 89% of your FTPa.
Instead of calculating everything by hand, you can use the TrainingPeaks Speed/Pace Zones Calculator to set pace zones for running, cross country skiing, swimming, etc. You will need to use this calculator anyway to set your zones in your TrainingPeaks account.
- Go to your “Athlete Account Settings” > “Zones” > “Speed/Pace.”
- Click “Add Activity” and choose “Run,” “XC-Ski,” “Swim,” etc.
- In the box next to the threshold value, input your FTPa.
- Select the radio button for the appropriate units (“min/mi,” “mph,” “yds/min”).
- For “Choose Type,” select “Threshold Speed.”
- For “Choose Method,” select either “Joe Friel for Running” (this works for all activities) or “Alp Fitness Pace Zones” (only available if your TrainingPeaks account is connected to Alp Fitness coaching).
- Press the “Calculate” button to set your zones.
- “Save” before closing.
Now you can use these pace zones to target the different intensity levels indicated in your workouts and TrainingPeaks will use these zones when showing your workout results.
