Training Zones Generator

What is a Training Zones Generator?

Training zones generator is a tool for creating personalized intensity ranges based on your physiological parameters. It supports 8 calculation methods: by maximum heart rate (HR Max), threshold heart rate (HR Threshold), speed at VO2max, threshold speed, lactate thresholds (automatically 4.0 mmol/L or manually), power at VO2max, and threshold power. Three systems are available: 3 zones (simple), 5 zones (classic), and 6 zones (detailed).

How to Use the Zones Generator?

Select the data type for calculation (heart rate, speed, power, or lactate) and enter your value. For example, maximum HR 185 bpm or threshold power 280 W. Then choose the number of zones: 3 (for beginners), 5 (universal), or 6 (for professionals). For power, specify the sport (running or cycling), as zones differ. The generator instantly creates personal training zones with boundaries for each intensity level.

Training Zone Systems

3-ZONE SYSTEM (polarized model) Simple system, ideal for amateurs and polarized training (80% easy, 20% hard). Zone 1 (Easy, 60-82% of max) • Aerobic base and recovery • Can speak in complete sentences • 70-80% of total training volume • Mitochondrial development and fat oxidation Zone 2 (Moderate, 82-89% of max) • Tempo and threshold work • Speaking is difficult, short phrases • 10-15% of training volume • Increased lactate clearance Zone 3 (Hard, 89-100% of max) • VO2max intervals and races • Cannot speak, heavy breathing • 5-10% of volume, only interval sessions • Maximum aerobic power 5-ZONE SYSTEM (classic) Universal system suitable for most athletes. Balance between simplicity and detail. Zone 1 (Recovery, 50-60% of max) • Active recovery after hard workouts • Minimal load, very easy pace • Accelerated regeneration processes Zone 2 (Aerobic Base, 60-70% of max) • Foundation of endurance training • Comfortable pace, free conversation • Majority of training volume • Capillarization and mitochondrial development Zone 3 (Tempo, 70-80% of max) • Tempo run, marathon pace • Conversation possible but requires effort • Medium-duration workouts • Muscular endurance Zone 4 (Threshold, 80-90% of max) • Lactate threshold, anaerobic threshold • Speaking is hard, focus on breathing • Intervals 10-30 minutes • Threshold endurance Zone 5 (VO2max, 90-100% of max) • Maximum oxygen consumption • Heavy breathing, maximum effort • Short intervals 3-8 minutes • Aerobic power 6-ZONE SYSTEM (detailed) Detailed system for experienced athletes and professionals requiring maximum precision. Zone 0 (Recovery, 50-60% of max) • Active recovery, light activity • Accelerated regeneration • Minimal body stress Zone 1 (Aerobic Base, 60-70% of max) • Foundation of aerobic endurance • Long low-intensity workouts • Fat oxidation, movement economy Zone 2 (Extensive Endurance, 70-75% of max) • Long tempo run • Transition from base to intensive work • Endurance to prolonged loads Zone 3 (Intensive Endurance, 75-82% of max) • Pace slightly below threshold • Muscular endurance • Half marathon and marathon pace Zone 4 (LT2 Threshold, 82-89% of max) • Anaerobic threshold, critical power • Maximum sustainable intensity • Lactate clearance Zone 5 (VO2max, 89-100% of max) • Maximum aerobic power • High-intensity intervals • Cardiorespiratory system

Frequently Asked Questions About Zones Generator

Which calculation method should I choose?

Method choice depends on available data: • HR Max - if you only know maximum heart rate (from test or 220 minus age). Simple but less accurate. • HR Threshold - if you know threshold heart rate (from lactate test or FTP test). More accurate for training. • Speed/Power at VO2max - if you had laboratory VO2max test. Most accurate for high-intensity training. • Speed/Power Threshold - if you know FTP or threshold speed. Optimal for most training. • Lactate - if you had lactate test. Very accurate but requires special equipment. Recommendation: for beginners - HR Max, for advanced - threshold values (FTP, LT2).

How do zones differ for running and cycling?

Power zones differ for running and cycling due to different biomechanics and efficiency: • Running has more vertical movements and energy expenditure on stabilization. Power zones are typically 10-15% higher than cycling at the same relative intensity. • Cycling has more efficient energy use thanks to the saddle and absence of vertical oscillations. FTP for cyclists is usually higher relative to weight. • HR zones are more universal and differ less between sports, although maximum HR in running is usually 5-10 beats higher than cycling. • For multisport (triathlon), it's recommended to create separate zones for each discipline.

How often should training zones be updated?

Regular zone updates are critical for training effectiveness: • Every 8-12 weeks with systematic training - fitness improves, thresholds increase. • After testing - FTP test, lactate test, VO2max test provide new accurate values. • After breaks - illness, injury, off-season reduce thresholds by 5-15%. • When changing preparation period - transition base→preparation→peak changes physiological parameters. • At plateau - if workouts seem too easy or hard, recalculate zones. Signs of outdated zones: workouts in "easy" zone feel moderate, or conversely - "threshold" workouts are too easy.