Training zones
Your seven heart rate, power and pace zones are set from your own thresholds, so every workout target and strain number fits you.
- For
- Athletes and coaches
- On
- iPhone, Web
Before you start
- iPhone: open the menu and tap Training Zones.
- Web: open TRAINING ZONES in the sidebar.
- Android: the zones screen is not in the Android app yet. Use the web app at web.beoflow.com.
How your zones are calculated
Each zone is a share of your threshold: roughly the hardest effort you can hold for about an hour. Beoflow uses three thresholds:
- Threshold heart rate (shown as FT HR) for heart rate zones, in any sport.
- FTP (functional threshold power) for power zones.
- Threshold pace (shown as FT Pace) for pace zones.
Zones 1 and 2 are easy, zones 3 and 4 run from moderate up to threshold, and zones 5 to 7 are above threshold. Your threshold is the line between zone 4 and zone 5 on every metric, so it sits in the same place whichever number you are watching.
As an example, power zones are these shares of your FTP:
| Zone | Share of FTP |
|---|---|
| 1 | below 55% |
| 2 | 55 to 75% |
| 3 | 75 to 90% |
| 4 | 90 to 100% |
| 5 | 100 to 120% |
| 6 | 120 to 200% |
| 7 | above 200% |
Heart rate and pace zones use their own shares of your threshold. When Beoflow knows your maximum heart rate, heart rate zones 5 to 7 are spread between your threshold heart rate and your maximum.
Where the numbers come from
Until you enter your own values, Beoflow estimates them:
- Maximum heart rate is detected from your own hard efforts. With no hard efforts yet, it is estimated from your age.
- Threshold heart rate is estimated from your resting and maximum heart rate.
- FTP is estimated from your age, weight and sex.
Values Beoflow detected are marked DETECTED on the web. Values you entered are marked MANUAL and are never overwritten by an estimate.
Change a value
- Tap or select a threshold, Resting HR or Maximum HR.
- Enter your value. On the web, select Save Changes.
To recalculate your zones from a threshold, use the calculate button for that metric. On iPhone you are asked Recalculate Zones? with “This will overwrite your current zone values.” Tap Calculate to confirm. You can also set zone edges by hand with Set Manually.
Use different zones per sport (web)
- Switch on PER-SPORT ZONES.
- Choose Running, Biking, Swimming or Paddling and set its thresholds.
- Select Save Changes.
Switching back to global zones asks Use global zones for every sport?. Your per-sport zones and thresholds are then replaced by your global ones when you save, and this cannot be undone. Paddling zones are kept. Per-sport zones are set on the web only.
Update your threshold from a test (web)
Open a hard session on the web, open its menu and choose Field Test Mode to update your threshold from that effort.
Troubleshooting
- My zones didn’t change after a hard race: values you entered yourself are kept until you change them.
- “Failed to save”: check your connection and try again.
- Paddling shows “Provisional defaults”: take a paddling field test to set your paddling threshold.
FAQ
- How are training zones calculated? From your thresholds: threshold heart rate, FTP and threshold pace. Beoflow estimates them from your heart rate, age and body data, detects your maximum heart rate from your own hard efforts, and you can enter your own values at any time. See “How your zones are calculated”.
- Can my coach change my zones? Yes, if you have given them access to your data.
- Are zones a medical limit? No. They are a training guide.
Privacy
Your zones and thresholds are part of your training profile. They use your heart rate, workouts, age, weight and sex. You and coaches you have given access can see them.
Related
- Workout detail
- Do a workout
- Field test
- Performance curve
Still not sure? Ask the team and a person will answer.
Next in Reading your data