Enter your threshold pace and we'll return exact target ranges for all five training zones. Update the input to see the numbers recalculate live.
Don't know your threshold? A 3-minute all-out test is the fastest way to find it — paddle as hard as you can hold for three minutes and use that pace as your threshold.
Target ranges update live as you change your threshold.
This is Week 1 of Program 1 — four sessions built around all five training zones. Every pace below updates live as you change your threshold above.
All three 4-week programs are built around your threshold pace — progressing week on week so you peak for race day. Strength work and personalised support included.
The calculator is a tool — what makes it powerful is applying it consistently.
Run a 3-minute all-out test. The average pace you hold is your functional threshold — plug that in above.
Use the displayed ranges to target each session. TZ2 for long aerobic work, TZ3–TZ4 for intervals, TZ5 for peak efforts.
As fitness improves your threshold shifts. Retest every 6 weeks and update the calculator so your zones stay accurate.