Calculate your thresholds

Learning more about your heart rate zones is an essential part of training for all athletes. Beginners in particular should familiarise themselves with how much time they should spend in low-intensity or high-intensity zones to achieve optimal results. Our calculator gives a rough estimate. For precise results, we recommend an exhaustive exercise test under medical supervision.

Swim

Bike

Run

Please insert your times for 200m and 400m swim tests.

To calculate your CSS (Critical Swim Speed) you need to conduct two tests. We recommend to warm up before the 200m swim. This test is easy and repeatable.

200m
:
min:sec
400m
:
min:sec

Please insert your average heart rate and / or your power output.

Insert the results of your FTP20 test. Cycling full power for 20 minutes while measuring power output. If you don't have the equipment to measure power output, please enter your average heart rate.

watts
avg. heart rate (bpm)

Please insert your average heart rate and / or your 5k time result.

No money for expensive laboratory tests needed on this one. Though this method is not scientifically validated, many athletes find this system accurate and easy to use. Calculate your anaerobic threshold here.

:
pace (time / km)
avg. heart rate (bpm)

GET THE TRIQ APP

TRIQ is all about your goals. Want to do Ironman? Based on your endurance our app shows you how much training it takes and maps out the road to race day. It predicts the finishing times and lets you know if you're on track. Oh yeah, and if you don't train it might suggest you cancel.

iPhone 12
Arrow-up