Guide to Using Training Zones

Contents

Learn how to use training zones to add precision to your training!

Using training zones allows you to add precision to your workouts. If you’re targeting an upcoming event or performance objective, you need a systematic plan to structure your training around those goals. A key element of any training plan is the use of training zones to help you achieve the right training effects as you progress through your program. 

This guide provides endurance athletes an introduction to training zones. Whether you are a runner, triathlete, cross country skier, cyclist, mountain endurance athlete, or coach, learn what training zones are and how to use them to target desired training effects. 

If you are currently using — or considering using — an Alp Fitness training plan and are curious about the training zones used in the plan, this guide provides you with additional background to help you make the most of the plan. 

If you are an endurance athlete interested in designing your own custom training plan, this guide provides you with the starting point to coach yourself by introducing key concepts and practical applications to help you set up and use training zones.

The guide shows you how to measure and monitor your training based on perceived exertion — namely, breathing and talking cues — while also showing you how to use pace, heart rate, and power for those who train with GPS watches, heart rate monitors, and/or power meters.

By the end, you will be able to:

  • Explain what training intensity means
  • Identify three key physiological points of interest for training
  • Describe different tools for measuring and monitoring training intensity
  • Use field tests to find your lactate threshold values for pace, heart rate, and power
  • Summarize the Alp Fitness training zone system
  • Set your Alp Fitness training zones for the endurance activities you do and the tools you use (pace, heart rate, and/or power)

No prior background in the use of training zones is needed, just a curiosity about how to add precision to your training. You can move through the content at your own pace and return to topics as needed, allowing you to use the guide when you need to perform a field test or set your training zones.

What is Training Intensity?

Training intensity zones are foundational to a training program because each zone targets a different training effect. This allows you to arrange workouts based on the particular training effects you want to achieve.

Hans Selye, a Hungarian biologist who worked around the middle of the twentieth century, outlined a model that underlies the training process. When you train, you introduce a stimulus, or “stress” to your body. This is followed by a “response” from the body which leads to a physiological “adaptation.” Selye called this stress-response-adaptation process the general adaptation syndrome (GAS). 

The work you do during a training session breaks down the body, followed by a recovery phase during which the body rebuilds stronger than before. As a result of this process, you gain fitness, or the ability to perform faster and longer than before. 

The overload principle states that any new training gain requires an appropriate training stimulus that is greater than the amount of training stress to which the body is currently adapted. Just as the name of the principle implies, you must “overload” the system to bring about a response and adaptation (after that all-important recovery phase). Keep in mind that the training stimulus must be appropriate. It needs to be an appropriate stress to ratchet up your fitness level incrementally, rather than a stress that completely overwhelms the system and leads to overtraining or injury. 

Training stress is associated with your “training load.” Your training load consists of both training volume and training intensity. 

Training volume is determined by the total duration (or distance) of your workouts. Volume is easy to measure by simply adding up the duration (or distance) of each training session. One can then talk about weekly training hours (or distances), monthly training hours (or distances), a season’s training hours (or distances), etc. But training requires more than simply logging time (or distance). You also need to take into account the intensity level of the training you do. 

Training intensity refers to the effort level put forth during your workouts. Whereas volume refers to the quantity of your training, intensity deals with the qualitative nature of your training. Does that workout interval feel “easy” or “hard”? How fast are you running that interval? What is your heart rate during the interval? How much power are you producing during the interval? As indicated by these questions, intensity can be measured in a number of ways.

Three Physiological Points of Interest

A systematic approach to training involves targeted training, or training directed toward particular training effects. The key to achieving a desired training effect is using the appropriate training intensity associated with it.

There are many different training zone systems available for athletes. But in one way or another, the different systems are based on one or more of three key physiological metrics. To understand different training intensity zones, let’s first discuss these three key physiological metrics: 

  • Aerobic Threshold (AeT)
  • Lactate Threshold (LT)
  • Aerobic Capacity (VO2max)

Aerobic Threshold (AeT) 

Endurance training and aerobic training are often synonymous. When we train for endurance events, we spend lots of time developing our aerobic systems. Endurance athletes often talk about “base training” and runners talk of “long slow distance” during the base training phase.

Your aerobic threshold (AeT) is the intensity level at which base training takes place. Training at or below your aerobic threshold is foundational to building your aerobic endurance, allowing you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source. 

Your aerobic threshold (AeT) corresponds to a “conversational” nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you. Breathing is moderate and not labored. 

The aerobic threshold (AeT) should not be confused with the lactate threshold (LT), which we’ll discuss next. 

Lactate Threshold (LT)

As you increase the intensity level of exercise, you will reach a point known as the lactate threshold (LT), or what some call the anaerobic threshold because it effectively marks a point where the body starts to rely more on anaerobic energy pathways than aerobic energy pathways. Experienced endurance athletes can maintain an intensity at or just below their lactate threshold (LT) for an hour or even 90 minutes or more; those new to endurance training may only be able to maintain an intensity at or just below their lactate threshold (LT) for only 5 minutes. Holding your pace at lactate threshold takes some getting used to. But learning how to push the aerobic envelope is key to successful race performance.

Training done around your lactate threshold (LT) helps raise that threshold by improving lactate tolerance and decreasing lactate accumulation, allowing you to stay aerobic at faster speeds. Let’s say before training you can run a mile in 10 minutes while at your lactate threshold (LT). After training, a 10-minute mile would represent an intensity below your lactate threshold (LT). 

In physiological terms, lactate is a by-product of anaerobic energy production and the lactate threshold (LT) is the point at which blood lactate begins to accumulate in the bloodstream. This occurs when the rate of lactate production increases faster than the rate of removal. In other words, when you reach your lactate threshold, your bloodstream begins to accumulate more lactate than it can clear. 

In the lab, you can draw blood to find this point, but such an invasive technique isn’t required for training purposes. We can do a field test to approximate the lactate threshold (LT); and that threshold is an important point around which our training zones can be set.

Intensity at your lactate threshold (LT) is a “comfortably hard” effort. Below your lactate threshold (LT), you should still be able to breathe through your nose, but your ability to talk will be limited to 2-3 sentences at a time. Breathing is deep and labored. As you approach and cross over your lactate threshold (LT), your nose-breathing gives way to mouth-breathing. You may be able to say 5-7 words at a time, but will need to breathe through your mouth.

Aerobic Capacity (VO2max)

Aerobic capacity is a term used synonymously with VO2max (volume of maximal oxygen consumption). Technically, there should be a dot above the V to indicate that one is talking about a rate. The concept refers to the highest rate of oxygen transport and use by the body during maximal physical exertion. VO2max can be expressed in absolute terms as liters per minute (L/min), but is typically expressed relative to body weight so that comparisons among individuals can be made. Relative VO2max is therefore expressed as milliliters per kilogram per minute (mL/kg/min). One way to improve your VO2max is to simply become leaner.

The higher your VO2max, or aerobic capacity, the faster you’re able to move over long distances. This is because a higher VO2max means a higher stroke volume — that is, for each heartbeat your heart will pump a greater amount of oxygenated blood to your muscles. 

Some of the top male endurance athletes in the world have recorded VO2max scores over 80 or even 90. For example, Greg LeMond’s VO2max was 92.5. Steve Prefontaine’s was 84.4. Mountain runners Matt Carpenter and Kilian Jornet have measured 92.0 and 89.5, respectively, and track runners Jim Ryun and Steve Scott measured 81.0 and 80.1, respectively. 

Some top female endurance athletes have recorded scores over 70. For example, 1984 Olympic marathon champion Joan Benoit Samuelson had a VO2max of 78.6; marathoner Rosa Mota had one of 67.2. 

By comparison, anything above 55 for 20-29 year old men, above 52 for 30-39 year old men, above 50 for 40-49 year old men, above 49 for 50-59 year old men, or above 44 for men over 60 represent scores in the top 10 percentile of the male population, according to the norms provided by the American College of Sports Medicine. 

Likewise, anything above 49 for 20-29 year old women, above 45 for 30-39 year old women, above 42 for 40-49 year old women, above 37 for 50-59 year old women, or above 34 for women over 60 represent scores in the top 10 percentile of the female population.

Although an individual’s aerobic capacity is based to an extent on genetics, it is also highly malleable. Endurance training can substantially raise your VO2max — and, per the reversibility principle, a lack of endurance training can lower your VO2max. As you can see from the norms mentioned above, it also decreases with age. 

Being born with a high VO2max does not necessarily make a champion endurance athlete. If that were the case, we might as well just all go to the lab to get our VO2max tested and turn in the lab results to race organizers. Obviously, there are many factors involved in being successful at endurance events, including mental skills, nutrition, and race tactics, just to name a few. 

Even when it comes to VO2max, two athletes that vary in their aerobic capacities may still possess equivalent effective aerobic capacities when taking into account economy of motion. In other words, Athlete A may achieve a 5K run time of 17 minutes with a VO2max of 62 and fair running economy while Athlete B may achieve that same 5K time with a VO2max of 58 and excellent running economy. The bottom line is that laboratory numbers are only a starting point. 

Intensity at your VO2max is an “uncomfortably hard” mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths. Training at this intensity level is used to increase the maximal rate of oxygen transport, build lactate tolerance, and increase anaerobic endurance. 

Tools to Gauge Training Intensity

Different tools can be used to measure and monitor your training intensity, helping you identify which training zone you’re in — that is, where you are in relation to your aerobic threshold (AeT), lactate threshold (LT), and aerobic capacity (VO2max). 

These tools include: 

  • Perceived exertion
  • Pace
  • Heart rate
  • Power

These different tools measure different aspects of your performance. 

Heart rate — as well as perceived exertion — can be thought of as measuring the inputs, or what you put into the performance. Heart rate represents what your cardiovascular system is doing to produce your movement. This is similar to your rating of perceived exertion based on breathing and talking cues (which correlate with heart rate).

Pace and power can be thought of as outputs, or outcomes of your performance. Pace is your rate of movement as measured by a stopwatch (or GPS watch) — your speed over a given distance. Power is the work you’ve produced over a given amount of time. 

The following sections discuss each of these four tools for measuring and monitoring training intensity.

Training by Perceived Exertion

If you’ve ever worked out in a health club setting, you may have encountered a rating of perceived exertion (RPE) scale developed by Swedish scientist Gunnar Borg in the 1960s. The Borg category-ratio scale starts at 0 with “no exertion” and goes to 10 “maximal exertion.” Individuals can use the scale to identify their level of perceived exertion during exercise. 

Although the Alp Fitness training zones differ from a 10-point rating of perceived exertion scale, each Alp Fitness training zone is associated with a description related to a different level of perceived exertion. The idea is similar to any other rating of perceived exertion framework in that you will learn to subjectively gauge which zone you’re in based on internal bodily cues — namely breathing rate and talking ability during exercise.

Why Use Perceived Exertion? 

Using perceived exertion, or “training by feel” is one of the most basic ways to measure and monitor your exercise intensity. I view it as both a starting point and an end point for training. 

It’s a starting point because subjectively gauging your effort level comes naturally to us and I imagine it is something you already do. If you’ve ever differentiated an “easy” run from a “hard” run; then you’ve used perceived exertion to “train by feel.”

It’s also an end point because the more advanced you become as an endurance athlete, the more awareness you gain about your effort level at any given moment during training or racing. Using a GPS watch, heart rate monitor, or power meter are helpful training tools, but their greatest value may be in providing biofeedback that helps you develop a keener internal awareness to subjectively judge your pacing and dose out your effort during training and racing.

Perceived exertion is also reliable (once you’ve learned to use it) in that you never have to worry about equipment failure and you can use it in all types of conditions and over variable terrain. 

Perceived Exertion Complements Other Tools

Even when using other tools — GPS watches for pacing, heart rate monitors, or power meters — every endurance athlete should also have a good sense of where the feedback from these devices falls within a training zone system based on your own perceived exertion. This is why the Alp Fitness training zone system starts by defining intensity levels with breathing and talking cues; then adds heart rate, power, and pace as additional (optional) tools to help you measure and monitor your training intensity.

So, perceived exertion should be every endurance athlete’s fallback method for determining which zone you’re in; and even if you use a GPS watch with a heart rate monitor and/or power meter, you should always be working toward a greater awareness of your level of exertion based on internal bodily cues. You want to get to the point where you can race or complete a workout without needing to rely solely on that watch on your wrist or heart rate monitor or power meter to effectively judge your pacing and effort.

With that said, other methods for measuring intensity can provide valuable insights into the qualitative nature of your training. 

Training by Pace

Runners and swimmers have long used pace to prescribe and monitor training intensity. But before the advent of GPS watches, doing so required a track, pool, or route with distances marked at regular intervals, along with a basic stopwatch on your wrist. GPS watches opened up the use of pace on trails and roads without marked distances; and a GPS watch can tell you your pace or speed without needing to make calculations based on your recorded time over a given distance. 

As a tool for targeting training intensity, pace works best on relatively invariable terrain, such as on the track while running or in the pool while swimming. If you’re on terrain with hills, in open water with currents, or in variable conditions that may include wind or uneven terrain; then pace becomes less reliable as a tool to measure your workout intensity. 

Running a 6-minute mile uphill obviously puts you in a higher intensity zone than running a 6-minute mile on the track. But if you can determine your running pace for a given intensity going up that hill; then you can certainly use pace when training on that hill or hills of an equivalent grade. The point is that pace is not only specific to the activity you’re doing (running vs. swimming vs. cross country skiing vs. cycling), but it’s also specific to the terrain (and conditions) where you’re doing the activity.

Pace will most commonly be used for running or swimming, but the same process applies to any endurance activity. Determining your pace range for each of the Alp Fitness intensity zones first requires doing a field test to find your pace at lactate threshold since the zones are based on percentages of that lactate threshold pace. 

Functional Threshold Pace, or FTPa

Your pace at lactate threshold is termed functional threshold pace, or FTPa where the “Pa” at the end indicates “pace” since the abbreviation FTP is typically used to indicate “power.”

The word “functional” refers to the fact that we’re using a practical performance-based test rather than a lab test. Rather than directly testing for blood lactate concentration, as would be done in a lab to precisely pinpoint your lactate threshold (LT), we’re indirectly approximating your LT and are more interested in your effective, or functional pace at that physiological point of interest than the precise biomarker itself. 

What about NGP on TrainingPeaks and GAP on Strava?

If you use TrainingPeaks or Strava, you may see metrics in your workouts for Normalized Graded Pace (NGP) or Grade Adjusted Pace (GAP). These metrics use algorithms to grade or adjust your running pace on hilly terrain in terms of an equivalent run on flat, level terrain. 

For example, if you run 18 miles at an 11-minute per mile pace on a route with about 300 feet per mile of elevation change, your GAP would be about a 10-minute per mile pace — the pace you would have held for that run over 18 miles if the route was on flat terrain. 

Metrics like NGP and GAP are useful for comparing effort levels over different terrains after the fact. But these figures aren’t available on your watch to monitor your intensity in real time. So you’ll still need to go back to that all-important ability to cue into your intensity level by feel — and perhaps use another tool, such as heart rate.

Training with a Heart Rate Monitor

Well before the advent of GPS watches, the heart rate monitor revolutionized training by providing another window into training intensity. The heart rate monitor has become widely used among athletes, pairing a heart rate chest strap with a watch. 

Although many devices today can record heart rate at the wrist using infrared technology, that technology works best for measuring your heart rate at rest — not while engaged in intense activity. If you want to use heart rate as a tool to target training intensity, be sure to use a chest strap paired with your watch. The Coros heart rate monitor arm strap is also a good option.

When undulating terrain and conditions make pace difficult to use, heart rate can prove a valuable tool. It’s the one I most often use along with perceived exertion to monitor my intensity during training. Heart rate is not perfect, though. So it’s important to be aware of its limitations.

Limitations of Heart Rate

Realize that your heart rate will take at least a half minute to respond to any increase in effort level. So don’t expect instantaneous feedback when looking at your heart rate on your watch when starting into a higher intensity interval. This usually isn’t a problem unless you’re doing anaerobic intervals shorter than a minute or two. In that case, you might be running on a track where it would be easier to use time, pace, or power.

Another drawback of heart rate is the phenomenon known as cardiac drift. Over a long duration workout, your heart rate will “drift” upward even if your intensity level — measured by respiration rate, perceived exertion, caloric burn — remains constant. This, in part, has to do with a loss of blood volume due to sweating. Cardiac drift can be mitigated somewhat by staying hydrated, but some cardiac drift is still inevitable. This is a key reason why you should always be tuned into your perceived exertion level based on a host of internal cues, rather than relying solely on your heart rate monitor. 

Your heart rate (and respiration rate) will increase at higher altitudes; so if you go to a different altitude to train or race, you should determine your heart rate zones for that altitude.

Your heart rate will also be affected by caffeine. Caffeine, as you know, is a stimulant (which, of course, is why it’s consumed), but stimulants raise your heart rate. Likewise, race nerves and emotional excitation can increase your heart rate by releasing epinephrine and norepinephrine — the hormones behind your “fight-or-flight” response. This is all fine as long as you understand how these factors affect what you may be seeing on your heart rate monitor. 

Your heart rate will also vary with your fatigue level. If you’re carrying excess fatigue as you go into a workout, your heart rate will be sluggish to respond when you increase your intensity level during intervals. This can actually be a helpful sign of impending overtraining, illness, or simply a lack of recovery from prior training sessions. If you are unable to elevate your heart rate into the zone you’re targeting for an interval workout; then it may be wise to turn the higher intensity session into a shorter recovery or endurance session that day. Your body is telling you that you need some rest and recovery.

Lactate Threshold Heart Rate (LTHR, or tHR)

Determining your heart rate zones for each of the Alp Fitness intensity levels requires a field test to find your lactate threshold heart rate — abbreviated as either LTHR or tHR. 

As with any field test, we’re not directly testing for blood lactate concentration, as would be done in a lab to precisely pinpoint your lactate threshold (LT). Instead, we’re indirectly approximating your LT and are more interested in your effective, or functional heart rate at that physiological point of interest than the precise biomarker itself. 

Training with a Power Meter

The use of power meters on bikes led to a whole new way for cyclists to dial in their training. Cycling power meters are typically integrated into the wheel’s hub or the bike’s pedals or cranks. The power meter measures both the force applied by the cyclist and the speed at which it is applied to arrive at power. 

Power meters are now also available for running, swimming, and cross country skiing. Using power eliminates many of the downsides of heart rate monitors, providing coaches and athletes a precise way to prescribe and monitor workout intensity. 

Running Power Meters

Companies like Stryd, among others, have created power meters for running, using a foot pod that attaches to your shoe to record “running power,” or the amount of energy you expend per unit of time to move your body forward. 

Running is a much more complicated activity than cycling, however. Rather than simply transferring energy into bike pedals, running power must take account of the body’s various movements through space as you run. Different running power meters take different approaches and use different algorithms to arrive at a running power number. 

So, running power meters aren’t exactly the same as those used for cycling, but the general premise is similar. If we can measure the amount of power exerted by a runner; then we can use that as a tool for measuring and monitoring running intensity. 

Running power meters tend to work best when training on the track or fairly standard surfaces, such as smooth trails or roads with mostly moderate undulations in the terrain. On these types of surfaces, running power can work well to keep you in your desired zone. As with pace, power also works well for track workouts. 

But using power for trail running or mountain running presents additional complications. Once you start running on steeper grades — such as grades above 10%, not to mention mountainous terrain near 20% or greater — and on variable surfaces with lots of rocks, roots, and other obstacles typical of trail running; then the usefulness of a single set of running power zones goes away. 

To make best use of running power for trail or mountain running, you need to set different power zones for each of the four disciplines of mountain running: flat running, uphill running, uphill hiking, and downhill running. Per the principle of specificity, those different sets of zones will work best on terrain similar to where you did the field tests to arrive at the numbers. 

So, for example, your power zones for running uphill on a 10% grade would be less effective if you’re running uphill on a grade of 20%; of course, you should probably be switching to hiking on that steeper grade (and using poles), but the point remains that you’ll need to determine your zones specific to the various types of terrain on which you’ll be training or racing.

Functional Threshold Power (FTP, or FTPw)

Determining your power zones for each of the Alp Fitness intensity levels requires a field test to find your power at lactate threshold since the zones are based on percentages of that lactate threshold power.

Your power at lactate threshold is termed functional threshold power, or FTP where the “P” at the end indicates “power.” Sometimes the abbreviation FTPw is used instead to clearly distinguish “power” (Pw) from “pace” (Pa). I’ll use the abbreviation FTPw for functional threshold power so there is no confusion with the similar abbreviation for functional threshold pace (FTPa). 

Remember, the word “functional” refers to the fact that we’re using a practical performance-based test rather than a lab test. Rather than directly testing for blood lactate concentration, as would be done in a lab to precisely pinpoint your lactate threshold (LT), we’re indirectly approximating your LT and are more interested in your effective, or functional power at that physiological point of interest than the precise biomarker itself. 

Finding Your Lactate Threshold Values

Using Field Tests

The ranges of pace, heart rate, and power for the Alp Fitness training zones are based on percentages of your lactate threshold pace, heart rate, and power, respectively. So, setting your zones first requires finding your functional threshold pace (FTPa), lactate threshold heart rate (LTHR), and/or functional threshold power (FTPw). 

Each threshold value — whether pace, heart rate, or power — is sport-specific. Although it’s obvious that threshold pace will be different for running vs. cycling vs. swimming vs. cross country skiing, this is also true for threshold heart rate and power. This is because different activities have different metabolic costs associated with them. So your threshold heart rate for running will be different than your threshold heart rate for cycling, and so on — and the same is true for threshold power. If you train in different endurance sports, this means you should do a sport-specific field test to determine your training zones for each sport. 

An important effect of endurance training is to raise your lactate threshold (LT). Whereas before training you could, for example, run a 7-minute mile while at LT, after training the same pace would represent an intensity level below your LT. This means that you are able to go faster at a lower level of effort. In other words, you are able to stay aerobic at that given pace whereas before you moved into anaerobic territory. 

Those new to endurance training will see increases in their lactate threshold heart rate (LTHR) as they gain fitness. The LTHR of well trained endurance athletes, however, will remain fairly consistent over time. But the aging process does result in a gradual lowering of LTHR. The best way to stave off the effects of aging is to ensure you’re getting in higher intensity training — this means both threshold workouts and VO2max workouts — rather than spending all of your training time in the endurance zone. 

Determining Pace, Heart Rate, or Power at Lactate Threshold

For any activity, exercising at your lactate threshold can generally be done for about an hour. As Hunter Allen, Andrew Coggan, and Stephen McGregor explain, “When power [pace, heart rate] exceeds FTP [lactate threshold], fatigue will occur much sooner (generally after approximately one hour in well-trained cyclists [runners, etc.]), whereas power [pace, heart rate] just below FTP can be maintained considerably longer.” 

So, finding your pace, heart rate, or power at your lactate threshold starts with defining what we’re looking for in these functional terms: 

  • Pace. Your functional threshold pace (FTPa) is the maximal pace you can consistently sustain for 45 minutes to an hour. 
  • Heart rate. Your lactate threshold heart rate (LTHR) is the maximal heart rate you can consistently sustain for 45 minutes to an hour. 
  • Power. Your functional threshold power (FTPw) is the maximal power you can consistently sustain for 45 minutes to an hour. 

But simply going out and running or skiing or swimming or cycling as fast as you can for an hour is not very practical — unless you’re in an actual race. So, shorter field tests are used to estimate FTPa, LTHR, and FTPw. 

Shorter field tests are easier to perform, less disruptive to training, require shorter recovery times, and can be repeated more frequently than hour-long tests. Regardless of whether you’re looking to use them to set your training zones, they also make good benchmark workouts — repeatable workouts on a familiar course that allows you to compare efforts throughout your training year. 

Common Field Test Options

Various testing protocols exist, but the options presented in the following sections are the more common ones. They can be done frequently and work well at estimating your threshold values. But since these are guides to estimating your threshold values (rather than precise lab measurements), you may need to adjust your results up or down based on your individual circumstances. 

You can use the same sport-specific test to collect data for pace, heart rate, and/or power, allowing you to set zones for the various tools you’re using with a single test for that activity. Below is an overview of the four options presented in the following sections and what they tend to work best for.  

The 30-minute time trial can be used to set: 

  • Pace zones (running, cross country skiing, uphill skimo)
  • Heart rate zones (running, cycling, cross country skiing, uphill skimo)
  • Power zones (running, cycling, cross country skiing, uphill skimo)

The 20-minute time trial can be used to set: 

  • Heart rate zones (running, cycling, cross country skiing, uphill skimo)
  • Power zones (running, cycling, cross country skiing, uphill skimo)

Race results from a 5K or 10K can be used to set: 

  • Pace zones (running, cross country skiing)
  • Heart rate zones (running, cross country skiing)
  • Power zones (running, cross country skiing)

The 1,500-yd/m time trial for swimming can be used to set: 

  • Pace zones (swimming)
  • Heart rate zones (swimming)
  • Power zones (swimming)

These options are not exhaustive of the possibilities, so if you’ve used a different test in the past and it works for you, stick with it.

Estimating From One Sport to Another

If you train in different sports, remember that your threshold heart rate and, therefore, your heart rate zones will be specific to each sport. But, if you need to estimate heart rate from one sport to another until you’re able to perform a sport-specific test, here are some guidelines for doing so. 

Your threshold heart rate for cycling is typically 5-10 beats lower than your threshold heart rate for running. If you do a field test for either running or cycling, you can use the results to estimate the heart rate zones for the other sport. 

For cross country skiing and uphill skiing, threshold heart rate tends to be closer to threshold heart rate for running. But individual variability exists. If you’ll be running and skiing, it’s good to perform sport-specific tests to dial in your zones for each sport.

Remember, the most accurate way to determine your sport-specific training zones is to use sport-specific results. Several options are detailed in the upcoming sections. 

30-Minute Time Trial

The 30-minute time trial test was developed by coach Joe Friel and research by James McGehee and colleagues has demonstrated its effectiveness in approximating running threshold values for heart rate and pace. 

This field test can be used to collect data for pace, heart rate, and/or power for endurance activities that include running, cycling, cross country skiing, and uphill skimo (swimming uses a different test). So you can use the same 30-minute time trial results for a given sport to set your pace, heart rate, and power training zones. 

Time Trial Protocol

This is a solo time trial to do on your own, not with training partners. You should go into the test rested, not after a hard training day. Find a course for this time trial that you can return to throughout your training to compare results over time. The course can be flat or on a slight grade, but avoid a course with rolling hills. Each time you do the time trial, use a consistent warmup protocol, as described below. 

The objective is to perform the 30-minute time trial at the fastest effort you feel you can consistently maintain for that duration without slowing down. Avoid starting out too fast and then slowing. You want a consistent effort over the 30 minutes. You will need to capture data over the full 30 minutes, as well as over the last 20 minutes. So you can either use the lap button on your watch after the first 10 minutes or isolate the last 20 minutes on TrainingPeaks after you’re done.

Warm up for 15-20 minutes at an easy pace. Do some short striders or pick-ups to raise your heart rate and prepare for the time trial. After you’re warmed up, gradually ramp up your pace to the start of the 30-minute time trial. 

Start the time trial at the fastest pace you feel you can consistently maintain for the full 30 minutes. This means going out fast, but not so fast that you’ll need to slow. After 10 minutes, click the lap button on your watch. Continue over the last 20 minutes at your maximal effort for this time trial without slowing down or fluctuating your effort. The best time trial results come from a consistent, hard effort across the full 30 minutes. 

After you’re done, warm down for 10-20 minutes. When you get home, upload the workout to your TrainingPeaks training log. In your post-workout comments, record the conditions (temperature, wind, etc.) and other contextual factors that impacted how you felt (sleep, eating, etc.).

Interpreting the Results for Pace (FTPa)

The average pace over the full solo 30-minute time trial is a good indication of your functional threshold pace (FTPa). This works for endurance activities that include running, cross country skiing, and uphill skimo — swimming uses a different test (explained later) and cycling typically does not use pace (or speed) zones. 

Divide the distance covered by 30 minutes to find the average pace for the time trial. For running and cross country skiing, you can use the Alp Fitness pace calculator.

Once you know your FTPa for the given activity, go to the section, “Setting Your Pace Zones,” to use that number to set your pace zones. 

Interpreting the Results for Heart Rate (LTHR)

The average heart rate over the last 20 minutes of the solo 30-minute time trial is a good indication of your threshold heart rate (LTHR). This works for endurance activities that include running, cycling, cross country skiing, and uphill skimo — swimming uses a different test (explained later). 

The reason you take the last 20 minutes is because your heart rate is still climbing to its maximal sustainable level over the beginning of the time trial, so including that would give you a number lower than your threshold heart rate. 

You can find your average heart rate for the last 20 minutes when you look at the workout file in TrainingPeaks — or other dashboards associated with your training device.

Once you know your LTHR for the given activity, go to the section, “Setting Your Heart Rate Zones,” to use that number to set your heart rate zones. 

Interpreting the Results for Power (FTPw)

The average power over the full solo 30-minute time trial is a good indication of your functional threshold power (FTPw). This works for endurance activities that include running, cycling, and cross country skiing — swimming uses a different test (explained later).

You can find your average power for the 30-minute time trial when you look at the workout file in TrainingPeaks — or other dashboards associated with your training device.

Once you know your FTPw for the given activity, go to the section, “Setting Your Power Zones,” to use that number to set your power zones.

Assessing Test Quality

The test doesn’t need to be perfect, but it will provide the best results when the output over the 30 minutes is consistent. A graph that shows large spikes in power or heart rate near the beginning and end with a drop in the middle is a sign of an inconsistent test. Similarly, a graph that shows a gradual downhill slide in power or heart rate is a sign of an inconsistent test. Pace data will show the opposite trends for an inconsistent test. 

The more practice you gain with the test, the more consistent you’ll be. Remember, the point of the 30-minute time trial is that you can repeat it frequently throughout your training year. So, if you post an inconsistent test, don’t sweat it. Just work to make it more consistent next time. 

Adjusting for Efforts Closer to Race Level

Using the average heart rate and average power from this time trial as estimates of your threshold values is based on the assumption that the effort during a solo time trial approximates a full hour effort at lactate threshold. This is because most athletes do not reach race-level efforts on their own in a workout setting. 

However, if you feel you do replicate a near race-level effort over 30 minutes; then your heart rate and power would be a few percentage points higher than your threshold values. In that case, you can multiply those numbers by .95 or .98 to arrive at your threshold estimates. I find that 98% works well for athletes in this situation, but you could adjust that up or down as needed based on your experience with the test and what it produces for you. 

For example, let’s say you knock out a near race-level effort beyond your LT for the time trial and your average heart rate is 173. Then multiply 173 by .98 to arrive at an LTHR of 170. This means your LTHR is 98% of your heart rate over that shorter race-level duration. 

20-Minute Time Trial

The 20-minute time trial test was developed by coach Hunter Allen, in collaboration with exercise physiologists Andrew Coggan and Stephen McGregor, as a power testing protocol. 

The field test can be used to collect data for power and/or heart rate for endurance activities that include running, cycling, cross country skiing, and uphill skimo (swimming uses a different test). 

The test can also work for pace, but see the section on using race results for another option for finding running pace and the section on the swimming time trial for finding swimming pace.

Time Trial Protocol

This is a solo time trial to do on your own, not with training partners. You should go into the test rested, not after a hard training day. Find a course for this time trial that you can return to throughout your training to compare results over time. The course can be flat or on a slight grade, but avoid a course with rolling hills. Each time you do the time trial, use a consistent warmup protocol, as described below. 

The objective is to perform a 5-minute all-out effort and then a 20-minute time trial at the fastest effort you feel you can consistently maintain for that duration without slowing down. Avoid starting out too fast and then slowing. You want a consistent effort over the 20 minutes. 

Warm up for 15-20 minutes at an easy pace. For cycling, do 3 x 1-minute of fast pedaling. For running or other activities, do several striders or pickups. Follow this by another 5 minutes at an easy pace. 

The test begins with a 5-minute all-out effort at the maximum effort you can maintain for the full 5 minutes. Start fast and hold it, but avoid starting so fast that you can’t maintain the effort. The purpose of this 5-minute effort is to prime you for the 20-minute time trial and capture additional data. So, record the data from this 5-minute interval. 

Recover from the 5-minute effort with 10 minutes at an easy pace. 

Then start the 20-minute time trial. Start the time trial at the fastest pace you feel you can consistently maintain for the full 20 minutes. This means going out fast, but not so fast that you’ll need to slow. The best time trial results come from a consistent, hard effort across the full 20 minutes. 

After you’re done, warm down for 10-20 minutes. When you get home, upload the workout to your TrainingPeaks training log. In your post-workout comments, record the conditions (temperature, wind, etc.) and other contextual factors that impacted how you felt (sleep, eating, etc.).

Interpreting the Results for Power (FTPw)

Take your average power over the 20-minute time trial and multiply by .95. 

Since the power put out over the shorter 20-minute time trial is typically greater than what you could maintain for an hour, the general rule is to take 95% of your average power to estimate your FTPw. This is a general rule, so you may need to play with this a bit as you gain experience interpreting the results. 

For example, if your average power for a 20-minute cycling time trial is 305 watts; then multiply 305 by .95 to get 290 watts. This is your FTPw for cycling. 

Once you know your FTPw for the given activity, go to the section, “Setting Your Power Zones,” to use that number to set your power zones.

Interpreting the Results for Heart Rate (LTHR)

Finding your LTHR is the same as finding your FTPw. 

Take your average heart rate over the 20-minute time trial and multiply by .95.

Since the average heart rate over the shorter 20-minute time trial is typically greater than what you could maintain for an hour, the general rule is to take 95% of your average heart rate to estimate your LTHR. This is a general rule, so you may need to play with this a bit as you gain experience interpreting the results. 

For example, if your average heart rate for a 20-minute running time trial is 170 beats per minute; then multiply 170 by .95 to get 162. This is your LTHR for running. 

Once you know your LTHR for the given activity, go to the section, “Setting Your Heart Rate Zones,” to use that number to set your heart rate zones.

Assessing Test Quality

The test doesn’t need to be perfect, but it will provide the best results when the output over the 20 minutes is consistent. A graph that shows large spikes in power or heart rate near the beginning and end with a drop in the middle is a sign of an inconsistent test. Similarly, a graph that shows a gradual downhill slide in power or heart rate is a sign of an inconsistent test. 

The more practice you gain with the test, the more consistent you’ll be. Remember, the point of the 20-minute time trial is that you can repeat it frequently throughout your training year. So, if you post an inconsistent test, don’t sweat it. Just work to make it more consistent next time. 

Adjusting the Protocol & Threshold Values

The protocol for this test was originally devised for cycling. In that situation, doing the 5-minute all-out pre-test before the 20-minute time trial effort makes sense. 

If you use this test for running, you may want to modify the 5-minute pre-test. Instead of a full 5 minutes at max effort, do your usual pre-race routine with striders plus some shorter intervals to raise your heart rate. Then ramp up your pace to the time trial effort with a flying start as you launch into the main 20-minute time trial. 

This should allow you to post results for the 20-minute time trial that are close to a race-level effort, allowing you to multiply the average heart rate and average power by .95 to arrive at your threshold values. 

Also keep in mind that the 95% general rule is just that — a general rule — and not a rigid equation. Adjust the percentage points up or down as needed based on your experience and individual circumstances for the 20-minute time trial to estimate your threshold values. 

Race Results from a 5K or 10K

Results from a 5K or 10K race can also be used to determine your FTPa, LTHR, and/or FTPw for running or cross country skiing. 

If your all-out 10K time is close to an hour; then you can use the average pace, heart rate, and/or power from the race as your FTPa, LTHR, and/or FTPw. If you’re new to running or cross country skiing, you can use the same data from a 5K race as your FTPa, LTHR, and/or FTPw. These results are often good estimates without further manipulations required.

If you’re an experienced runner with a 10K time less than 45 minutes; then your race results from races shorter than a 10K will be higher than your FTPa, LTHR, and/or FTPw (which, remember, corresponds to a race effort of about an hour in duration). In that case, the race results are similar to the results of the 20-minute time trial discussed in the previous section. So, multiply your average heart rate or average power from a 5K running race by .95 to arrive at your LTHR or FTPw. This is a general rule, so you may need to play with this a bit as you gain experience interpreting the results. 

For example, let’s say you run a 5K in 20 minutes with an average heart rate of 170 and average power of 285. Multiply 170 by .95 to arrive at an estimated LTHR of 162. Multiply 285 by .95 to arrive at an estimated FTPw of 271. 

To determine pace from the race results, first consider the type of course it is. Remember, pace zones are relevant to the particular terrain. If the race was mostly flat, then the average pace of the 5K race could be used. But if the course was a trail race with lots of climbing, then you wouldn’t want to use the average pace as the basis for your pace zones that you plan to use during track workouts. 

Running coach and exercise physiologist Pete Pfitzinger notes that experienced runners at shorter distances have a FTPa that is typically 10-15 seconds per mile slower than 10K race pace and 20-30 seconds per mile slower than 5K race pace. If this applies to you, then you can take your average pace over a 5K or 10K race and add a per mile time within those ranges to estimate your FTPa. For example, if you run a 5K in 18 minutes with an average pace of 5:48/mile; then your FTPa would be somewhere between 6:08/mile to 6:18/mile. 

Another way to find your FTPa based on these 5K results is to use the Alp Fitness Equivalent Running Performance Calculator to find an “equivalent running performance” for a race closer to an hour; then determine the average pace for that equivalent performance. Since FTPa is the maximal pace you can consistently sustain for 45 minutes to an hour, the pace of that equivalent performance would be a good estimate of your FTPa. For example, plugging a 5K time of 18 minutes into the equivalent running performances calculator shows an equivalent 10-mile performance of 1:01:36 or 6:09/mile. This pace could be a good estimate of your FTPa — and it’s comparable to the Pfitzinger estimate used above. 

Remember, extrapolating from any field test or race merely gives an estimate of your threshold values. As you gain experience using field tests and examining race results, you’ll learn to more effectively interpret the results and dial in your threshold values. 

1,500-yd/m Time Trial for Swimming

Although you could use one of the time-based field tests for swimming, it’s more common to use a distance-based time trial. For experienced swimmers, a 1,500-yard/meter time trial is used. For new or less experienced swimmers, a 1,000-yard/meter time trial can be used.

Pace is the most common metric used for swimming — and this time trial was designed by Joe Friel to find what has been termed your “T-pace,” or your FTPa for swimming (sFTPa). Now that heart rate monitors and power meters are available for swimming, you can also use the time trial to collect heart rate and/or power data during the time trial to find your LTHR and FTPw for swimming.

Time Trial Protocol

You should go into the test rested, not after a hard training day. Use the pool distance that you will be training in most of the time, such as a 25-yard short course pool or 50-meter long course pool. You can repeat this time trial throughout your training year to compare results over time. 

The objective is to swim as fast as you can for the time trial distance. Avoid starting out too fast and then slowing. You want a consistent effort over the full time trial distance. 

Warm up for 15-20 minutes with some short sprints and pickups to prepare your body for the time trial effort. 

Swim the time trial distance at the fastest pace you can consistently maintain. 

After you’re done, warm down for 10-20 minutes. When you get home, upload the workout to your TrainingPeaks training log. In your post-workout comments, record the conditions (water temperature, pool setting, etc.) and other contextual factors that impacted how you felt (sleep, eating, etc.).

Interpreting the Results for Pace (FTPa)

The average pace over the time trial distance is a good indication of your FTPa for swimming (also called T-pace or sFTPa). 

For example, let’s say you swim a 1,500-yard time trial in a 25-yard short course pool in 20 minutes flat. Divide 20 minutes by 15 to get your pace per 100 yards. In this case, that pace is 1:20 per 100 yards. This is your swimming functional threshold pace (sFTPa). You can use the Alp Fitness swimming pace zones calculator to do the calculation. 

Once you know your sFTPa, go to the section, “Setting Your Pace Zones,” to use that number to set your pace zones. 

Interpreting the Results for Heart Rate (LTHR)

Take your average heart rate over the 1,500-yd/m time trial and multiply by .95. This is a good indication of your LTHR if you’re an experienced swimmer. 

If you have less experience with swimming, choose one of the following coefficients based on your experience level:

  • 92%: New or inexperienced in swimming
  • 93%: Some experience in swimming
  • 94%: Experienced in swimming
  • 95%: Very experienced in swimming

Multiply the percentage in decimal form by your average heart rate for the time trial. This is a good indication of your LTHR for swimming. 

For example, let’s say you have “some experience with swimming” and your average heart rate for the time trial was 165. Multiply 165 by .93 to get 153 as your LTHR for swimming.

Once you know your swimming LTHR, go to the section, “Setting Your Heart Rate Zones,” to use that number to set your heart rate zones. 

Interpreting the Results for Power (sFTPw)

Take your average power over the 1,500-yd/m time trial and multiply by .95. This is a good indication of your FTPw for swimming (sFTPw) if you’re an experienced swimmer. 

If you have less experience with swimming, choose one of the following coefficients based on your experience level:

  • 92%: New or inexperienced in swimming
  • 93%: Some experience in swimming
  • 94%: Experienced in swimming
  • 95%: Very experienced in swimming

Multiply the percentage in decimal form by your average power for the time trial. This is a good indication of your sFTPw. 

For example, let’s say you are “experienced with swimming” and your average power for the time trial was 105. Multiply 105 by .94 to get 99 as your sFTPw.

Once you know your sFTPw, go to the section, “Setting Your Power Zones,” to use that number to set your power zones.

Training Zones

Training zones allow you to measure and monitor your workout intensity to target particular training effects.

The Alp Fitness training zones use descriptive names related to perceived exertion: “Easy,” “Conversational,” “Comfortably Hard,” and “Uncomfortably Hard.” Each of these perceived exertion levels is associated with breathing and talking cues to help you gauge your effort.

Each zone is also correlated with heart rate, power, and pace. So you can use heart rate, power, and/or pace — along with perceived exertion — to measure and monitor your training. The ranges of heart rate, power, and pace for each training zone are based on percentages of threshold heart rate (LTHR), functional threshold power (FTPw), and functional threshold pace (FTPa), respectively. 

When using the zones, there will be day to day variability in where your perceived exertion, heart rate, power, and pace fall in relation to each other. This is one reason why it can be helpful to use multiple tools to gauge training intensity. If, for example, you use perceived exertion, heart rate, and power; then aim to get two out of the three measurements into the prescribed zone for the workout. Even if you’re not using both heart rate and power, aim to use one or the other in addition to perceived exertion. 

Remember, even if you only use perceived exertion to monitor your intensity during a workout, recording heart rate or power data are still important so TrainingPeaks can calculate your Training Stress Score for the workout (this helps you or your coach monitor your overall training).

Alp Fitness Training Zones


“Easy” Zone

Easy nose-breathing effort. You should be able to comfortably breathe through your nose and tell a long story to someone next to you without needing to slow down to catch your breath. Breathing is barely above walking breathing rate. 

  • Intensity: Easy
  • Heart Rate: Less than 85% of lactate threshold heart rate (LTHR)
  • Power: Less than 56% of functional threshold power (FTPw)
  • Pace: Slower than 129% of functional threshold pace (FTPa)
  • Purpose: Used to aid recovery from hard days and add to your aerobic base.
  • Also known as: Friel’s Zone 1 or Coggan’s Zone 1

“Conversational” Zone

Conversational nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you (taking turns to speak). Breathing is moderate and not labored. Once you’ve moved beyond this effort level, you’ve moved beyond your aerobic threshold (AeT).

  • Intensity: At or below your aerobic threshold (AeT)
  • Heart Rate: 85-89% of lactate threshold heart rate (LTHR)
  • Power: 56-75% of functional threshold power (FTPw)
  • Pace: 114-129% of functional threshold pace (FTPa)
  • Purpose: Used more than any other training zone to build the aerobic endurance base, which allows you to better metabolize fat and spare glycogen (stored carbohydrate) as a long duration energy source.
  • Also known as: Friel’s Zone 2 or Coggan’s Zone 2

“Comfortably Hard” (Tempo) Zone

Comfortably hard effort above your aerobic threshold (AeT) but below your lactate threshold (LT). You should still be able to breathe through your nose (although deep and labored) while your ability to talk will be limited to 2-3 sentences at a time. 

  • Intensity: Above your aerobic threshold (AeT) for sustained durations
  • Heart Rate: 90-94% of lactate threshold heart rate (LTHR)
  • Power: 76-90% of functional threshold power (FTPw)
  • Pace: 106-113% of functional threshold pace (FTPa)
  • Purpose: Used sparingly as a bridge to threshold work, to build intensive aerobic endurance and improve lactate tolerance; and to simulate marathon-distance race pace.
  • Also known as: Friel’s Zone 3 or Coggan’s Zone 3

“Comfortably Hard” (Threshold) Zone

Comfortably hard effort nearing or even crossing just over your lactate threshold (LT). As you approach and cross over your lactate threshold (LT) you may be able to say 5-7 words at a time, but will need to breathe through your mouth.

  • Intensity: Nearing or just crossing over your lactate threshold (LT)
  • Heart Rate: 95-102% of lactate threshold heart rate (LTHR)
  • Power: 91-105% of functional threshold power (FTPw)
  • Pace: 97-105% of functional threshold pace (FTPa)
  • Purpose: Used to raise the lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
  • Also known as: Friel’s Zones 4-5a or Coggan’s Zone 4

“Uncomfortably Hard” (VO2max) Zone

Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths.

  • Intensity: At your VO2max
  • Heart Rate: 103-106% of lactate threshold heart rate (LTHR)
  • Power: 106-120% of functional threshold power (FTPw)
  • Pace: 90-96% of functional threshold pace (FTPa)
  • Purpose: Used to increase the maximal rate of oxygen transport (aerobic capacity or VO2max), build lactate tolerance, and increase anaerobic endurance.
  • Also known as: Friel’s Zone 5b or Coggan’s Zone 5

“Uncomfortably Hard” (Anaerobic Capacity) Zone

Uncomfortably hard mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths. 

  • Intensity: Above your VO2max for short “speed” intervals less than 1-2 minutes
  • Heart Rate: Greater than 106% of lactate threshold heart rate (LTHR)
  • Power: Greater than 120% of functional threshold power (FTPw)
  • Pace: Faster than 89% of functional threshold pace (FTPa)
  • Purpose: Used to work on top-end speed and develop anaerobic capacity for short sprints less than 1-2 minutes in duration. 
  • Also known as: Friel’s Zone 5c or Coggan’s Zone 6

How the Alp Fitness Zones Compare to Other Systems

For those interested in how these zones relate to other training zone systems and where the percentages come from, here’s more background. 

The percentages of heart rate and pace come from Joe Friel’s seven-zone system, adapted to the Alp Fitness training zones; and the percentages of power come from Andrew Coggan’s six-zone system, adapted to the Alp Fitness training zones. 

The Alp Fitness zones are effectively Coggan’s first six zones with descriptive names added. In both Coggan’s zones and the Alp Fitness zones, Friel’s “Zone 4” and “Zone 5a” are merged into a single zone. Coggan calls this “Zone 4,” or the “threshold” zone. This is the same as the Alp Fitness “comfortably hard (high) zone.”

Setting Your Pace Zones with FTPa

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.

Setting Your Heart Rate Zones with LTHR

Once you have your threshold heart rate; then use the percentages below to determine the heart rate 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 — note that the percentages for cycling are slightly different than the default percentages used for other sports, as indicated in parentheses. 

Easy Zone. Friel’s zone 1, or a heart rate less than 85% of your LTHR (or less than 81% of your LTHR for cycling). 

Conversational Zone. Friel’s zone 2, or a heart rate between 85-89% of your LTHR (or 81-89% of your LTHR for cycling). 

Comfortably Hard (Tempo) Zone. Friel’s zone 3, or a heart rate between 90-94% of your LTHR (or 90-93% of your LTHR for cycling). 

Comfortably Hard (Threshold) Zone. Friel’s zones 4-5a, or a heart rate between 95-102% of your LTHR (or 94-102% of your LTHR for cycling). 

Uncomfortably Hard (VO2max) Zone. Friel’s zone 5b, or a heart rate between 103-106% of your LTHR (same for cycling). 

Uncomfortably Hard (Anaerobic Capacity) Zone. Friel’s zone 5c, or a heart rate above 106% of LTHR (same for cycling).

Instead of calculating everything by hand, you can use the TrainingPeaks Heart Rate Zones Calculator to set pace zones for running, cycling, 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” > “Heart Rate.” 
  • Click “Add Activity” and choose “Run,” “Bike,” “XC-Ski,” “Swim,” etc. 
  • In the box next to “Threshold Heart Rate,” input your threshold heart rate for the sport (you can ignore the values for Max Heart Rate and Resting Heart Rate, unless you know them).
  • For “Choose Type,” select “Lactate Threshold.”
  • For “Choose Method,” select “Joe Friel for Running” (for running and cross country skiing), “Joe Friel for Cycling” (for cycling), 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 heart rate zones to target the different intensity levels indicated in your workouts and TrainingPeaks will use these zones when showing your workout results. Setting your heart rate zones in TrainingPeaks — and using your heart rate monitor when training — is also important so TrainingPeaks can calculate your Training Stress Score (TSS) for workouts you’ve completed. 

Setting Your Power Zones with FTPw

Once you have your functional threshold power; then use the percentages below to determine the power ranges for each of the Alp Fitness training zones. The percentages come from Andrew Coggan’s system, adapted to the Alp Fitness training zone categories.

Easy Zone. Coggan’s zone 1, or power less than 56% of your FTPw.

Conversational Zone. Coggan’s zone 2, or power between 56-75% of your FTPw.

Comfortably Hard (Tempo) Zone. Coggan’s zone 3, or power between 76-90% of your FTPw.

Comfortably Hard (Threshold) Zone. Coggan’s zone 4, or power between 91-105% of your FTPw.

Uncomfortably Hard (VO2max) Zone. Coggan’s zone 5, or power between 106-120% of your FTPw.

Uncomfortably Hard (Anaerobic Capacity) Zone. Coggan’s zone 6, or power greater than 120% of your FTPw.

Instead of calculating everything by hand, you can use the TrainingPeaks Power Zones Calculator to set power zones for running, cycling, 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” > Power.” 
  • Click “Add Activity” and choose “Run,” “Bike,” “XC-Ski,” etc.
  • In the box next to “Threshold,” input your threshold power for the sport.
  • For “Choose Type,” select “Threshold Power.”
  • For “Choose Method,” select “Andy Coggan” or “Alp Fitness Power Zones” (only available if your TrainingPeaks account is connected to Alp Fitness coaching) — if “Andy Coggan” isn’t available for running and you don’t have access to the Alp Fitness Power Zones, then select “MyProCoach Running” (these are similar to the first five Alp Fitness zones).
  • Press the “Calculate” button to set your zones. 
  • “Save” before closing. 

Now you can use these power zones to target the different intensity levels indicated in your workouts and TrainingPeaks will use these zones when showing your workout results. Setting your power zones in TrainingPeaks — and using your power meter when training — is also important so TrainingPeaks can calculate your Training Stress Score (TSS) for workouts you’ve completed. 

Next Steps

You’ve examined different “tools” for measuring and monitoring training intensity: 

  • Perceived exertion
  • Pace 
  • Heart rate
  • Power

This guide also provides several field test options to help you find your functional threshold pace (FTPa), lactate threshold heart rate (LTHR), and functional threshold power (FTPw) for various endurance sports: 

  • 30-Minute Time Trial
  • 20-Minute Time Trial
  • Race Results from a 5K or 10K
  • 1,500-yd/m Time Trial for Swimming

Once you use a field test to find your functional threshold pace (FTPa), lactate threshold heart rate (LTHR), and functional threshold power (FTPw), follow the instructions provided in this guide to set your training zones for:

  • Pace
  • Heart Rate
  • Power

Each of the Alp Fitness training zones uses a descriptive name associated with perceived exertion (breathing and talking cues). The zones also correlate with percentages of functional threshold pace (FTPa), lactate threshold heart rate (LTHR), and functional threshold power (FTPw). This allows you to use perceived exertion along with one or more tools — pace, heart rate, and/or power — measure and monitor training intensity. 

If you’re currently using — or plan to start — an Alp Fitness training plan, you now have a deeper understanding of the training zone system used in your plan. Refer back to the materials here as you follow and adapt your training plan.

If you’re looking to create or customize a training plan, you’ve laid the foundation with this guide. Next, check out the “Guide to Creating Your Training Plan” to learn how to design a long-range training plan and use the training zone system explained here to devise specific workouts as you implement the plan.

Updated on February 5, 2025

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