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Training Zones Converter

Updated Sep 2026 Used 0 times
Enter the measured valuesUse values from one internally consistent test or planning scenario.
Choose the unit represented by the reference.
Select the convention you are translating from.
Select a different target convention.
Enter maximum heart rate or FTP as selected.

Guest calculations stay on this device. Signed-in results sync privately.

Your result

Converted training-zone convention

Enter your values, then calculate to see a verified result.

Inputs usedReview the information used for this result.
Full calculation and sourcesOpen Full calculation and sources to audit the formula, assumptions, fixtures, and interpretation limits.

Versioned calculationFormula v1.0.0

Method reviewed 2026-09-27TrainingPeaks - threshold and zone metric glossary; PubMed - age-predicted maximum heart-rate equationFormula v1.0.0

Method shown

The selected equation and assumptions stay visible.

Cross-checked

Supporting outputs expose unit and protocol mistakes.

Actionable

The result links to the next relevant planning task.

Result actions
1
Step 1Choose maximum heart rate or FTP.Five to three at reference 200
2
Step 2Select the source zone count.Five to three at reference 200
3
Step 3Select a different target zone count.Five to three at reference 200

Interpretation

Zone nomenclature varies across coaches, federations, devices, and sports.

Conversion does not discover individual thresholds.

Heart-rate and power values cannot be converted directly into each other.

Use this result

Keep exploring

4 available tools
Training Zones GeneratorBuild a transparent 3-, 5-, or 6-zone table.FTP CalculatorEstimate cycling FTP from a selected field-test protocol.Lactate Threshold CalculatorInterpolate LT1 and LT2 from an entered incremental test.TSS CalculatorCalculate power-based intensity and training stress.
Public verification recordFormula v1.0.0
Review scope
All Source/target Combinations, Heart-rate And Power Bounds, Percentage Tables, And Same-system Rejection.
Review team
CalculatorGeek Expert Review Team
Verified
2026-09-27
Next source review
2027-03-27
Automated fixtures
1 cases

Review method

Recompute Target boundary = the common heart-rate or FTP reference x the target system percentage. independently; verify unit normalization, protocol selection, internal consistency, and invalid boundaries.

Known limitations

  • Zone nomenclature varies across coaches, federations, devices, and sports.
  • Conversion does not discover individual thresholds.
  • Heart-rate and power values cannot be converted directly into each other.

Primary sources

Latest update

2026-09-27 ยท Added complete endurance-suite calculator with verified model, source ledger, premium result, and unified contextual navigation.

Published calculation checks

CaseInputsExpected result
Five to three at reference 200basis=heart_rate, source_zone_count=5, target_zone_count=3, reference_value=200 valuetarget_zone_1_low=100, target_zone_1_high=140, target_zone_3_low=170, target_zone_3_high=200
On this page

Direct answer

The converter recalculates the target system from the same maximum-heart-rate or FTP reference.

It does not average or rename existing device boundaries. It creates two transparent conventions from one anchor value.

Create a fresh reference with the Zones Generator and calculate a cycling reference with the FTP Calculator.

How to use the calculator

  1. Choose maximum heart rate or FTP.
  2. Select the source zone count.
  3. Select a different target zone count.
  4. Update device boundaries using the displayed target table.

Continue with Check the worked example or Interpret the result safely for the next calculation.

Inputs, outputs, and result meaning

Inputs

  • Reference type: Choose the unit represented by the reference.
  • Source convention: Select the convention you are translating from.
  • Target convention: Select a different target convention.
  • Reference value: Enter maximum heart rate or FTP as selected.

Outputs

  • Reference value: A displayed result from the stated method and the entered assumptions.
  • Target zone 1 low: A displayed result from the stated method and the entered assumptions.
  • Target zone 1 high: A displayed result from the stated method and the entered assumptions.
  • Target zone 2 low: A displayed result from the stated method and the entered assumptions.
  • Target zone 2 high: A displayed result from the stated method and the entered assumptions.
  • Target zone 3 low: A displayed result from the stated method and the entered assumptions.
  • Target zone 3 high: A displayed result from the stated method and the entered assumptions.
  • Target zone 4 low: A displayed result from the stated method and the entered assumptions.
  • Target zone 4 high: A displayed result from the stated method and the entered assumptions.
  • Target zone 5 low: A displayed result from the stated method and the entered assumptions.
  • Target zone 5 high: A displayed result from the stated method and the entered assumptions.
  • Target zone 6 low: A displayed result from the stated method and the entered assumptions.
  • Target zone 6 high: A displayed result from the stated method and the entered assumptions.

Formula and methodology

Method: Target boundary = the common heart-rate or FTP reference x the target system percentage.

Both systems are displayed from the same anchor. The model does not claim that similarly numbered zones have identical physiological meaning.

Worked examples

Five zones to three zones at 200

The target 3-zone table becomes 100-140, 140-170, and 170-200 reference units.

Interpretation and limitations

  • Zone nomenclature varies across coaches, federations, devices, and sports.
  • Conversion does not discover individual thresholds.
  • Heart-rate and power values cannot be converted directly into each other.

Frequently asked questions

Why must the source and target differ?

Otherwise no conversion task exists.

Does Zone 2 mean the same thing in every system?

No. Always check the displayed percentages and method.

Can I enter threshold heart rate?

This version uses maximum heart rate or FTP; threshold-based models need their own bands.

How should I compare results over time?

Repeat the same protocol, units, equipment setup, and environmental conditions, then review the supporting outputs rather than only the headline number.

Sources and transparency

CalculatorGeek independently recomputed every published fixture on 2026-09-27. Sources establish the equation, protocol, or interpretation boundary; they do not turn an estimate into a laboratory measurement or personalized advice.