How To Use This Calculator
Step 1: Go out and test!
Swim as far as you can for 15 minutes, record your distance.
Bike all out for 20 minutes, record HR and power if you have it.
Run a race from 5k to Marathon, or a 4-mile time trial, record time and HR.
Step 2: Enter your data below
Enter as much data as you have for each discipline.
Step 3: Train and get faster...
The F4 Zones, tested by thousands of athletes, are simple, easy to understand, and engineered to produce optimal physiological adaptation. They are designed to be used as part of a companion FastForward training program.
Step 4: Race to a new personal best!
The racing zones will guide you to race at an intensity level that produces the fastest possible race times given your current fitness. Don't like the numbers you are seeing? Contact us for a training program to Get Better Numbers!
For more information on the subject, check out head coach Scott's recent triathlete magazine article: Test Before You Train!
Enter Your Time Trial Results
| Swim | Bike | Run | ||||||
| 15 min TT | 20-60 min TT | select distance | ||||||
| Yards swum | Time (in minutes) | Average HR | Average Watts | Distance run |
Time (h:mm:s) |
Average HR | ||
| :: | ||||||||
Your F4 Training Zones
| Swim | Bike | Run | |||||||
| Pace | HR | Power | HR | Pace | |||||
| Zone 1 | |||||||||
| Zone 2 | |||||||||
| Zone 3 | |||||||||
| Zone 4 | |||||||||
Your F4 Racing Zones
| Swim | Bike | Run | |||||||||
| Race | Range | Pace | Finish | HR | Pwr | HR | Pace | Finish | |||
| IM | from | ||||||||||
| to | |||||||||||
| 1/2 IM | from | ||||||||||
| to | |||||||||||
| Olympic | from | ||||||||||
| to | |||||||||||
| Sprint | from | ||||||||||
| to | |||||||||||
