Level 2 Calculators

Enter HR max:

HR Training zones for Level 2 coaching and above

Zone	HR range	Description
Zone R	Upto	recovery rides up to 1hr
Zone 1		long endurance rides 1-6hrs
Zone 2		solid endurance
Zone 3		high intensity endurance
Zone 4		sub TT
Zone 5		TT
Zone 6		maximal aerobic/HC
Zone 7	N/A	high intensity anaerobic (e.g. 30 secs)

Enter maximal aerobic power (MAP):

for Level 2 coaching and above
See this page for the test!

Zone	Wattage Range	IF	TSS/hr	Description
Recovery	Upto	0.00 - 0.53	0 - 28	recovery rides up to 1hr
Zone 1		0.53 - 0.73	28 - 54	long endurance rides 1-6hrs
Zone 2		0.67 - 0.87	44 - 75	solid endurance
Zone 3		0.80 - 0.93	64 - 87	high intensity endurance
Zone 4		0.87 - 1.00	75 - 100	sub TT
Zone 5		0.93 - 1.13	87 - 128	TT
Zone 6		1.07 - 1.47		maximal aerobic/HC
Zone 7		1.48 - 2.00		high intensity anaerobic (e.g. 30 secs)

For HR testing, where you have a turbo trainer and a bike computer that shows speed follow these instructions
1) Make sure you read http://cyclecoach.com/index.php?option=com_content&view=article&id=70&Itemid=112 and check that you are fit to proceed
2) Warm up at zone 1 and include two x 30-secs *moderate* blasts of power to "prime" the engine
3) Starting at an easy speed (this will depend on which turbo trainer you have), but approximately 20 km/hr increase your speed by 0.5 km/hr every minute
4) Keep going . Change gear/cadence as required!
5) When it starts to hurt dig in. It's only pain! When you think you can't do anymore - carry on piling on the pressure. If you can think you're not at your limit :-)
6) Eventually (probably somewhere between 10 and 20-mins) you'll end up 'blowing'. Once you can no longer match the speed increase then try to match it and if you can't you know you're finished!
7) Your HRmax is the highest figure recorded. It could occur a few seconds after the test finishes (due to HR lag)

If you don't have a turbo trainer with a bike computer that shows speed, you'll need to do an outdoor test and record power/HR 1) Find a hill that is moderately steep (say about 8 - 10%) and about 5-mins long
2) Back track from the start of the hill by 5 to 10-mins (this may require a couple of attempts on different days to ensure that you're completely spent when going up the hill)
3) Read points 1 & 2 from the previous protocol
4) Starting at a low speed (~20 km/hr) or a low power (~150 W for most males, and ~75 W for most females) increase your speed by 0.5 km/hr or if you have power increase by 25 W/min (men) or 15 W/min (women)
5) Arrive at the hill with several minutes to go in the test - i.e., it's just starting to get hard
6) Stay seated on the climb and continue trying to ramp up the intensity until you can no longer keep increasing and you're spent
7) Record your HR max (which may occur after the test finishes), or your maximal aerobic power (MAP) which is the highest average power over 60-secs (usually at the end of the test)