Here is a rough and ready spreadsheet for working out your HR Zones based on simple tests.
This gives your HR zones for running and cycling and swimming (if available to you).
It also gives you power zones (if available to you) for cycling and running (STRYD). Look on the internet for DANIELS TABLES for running pace and power zones…that’s a bit more complex.
Don’t faff around just do the 30 minute tests.
The test is: Run or cycle (or swim or row) FLAT OUT for 30 minutes. That speed/pace/power for the entire duration is as good as doing it for an hour. That is your functional threshold power or speed/pace.
HR is a bit different. Ignore the first 5 or 10 minutes as it takes your heart a while to get your heartrate up to speed. So the average HR for the last 25/20 minutes is your LTHR. Stick it in the spreadsheet.
Simple. Just do the test.
20 minute estimates also exist but you must follow a slightly more complicated and stressful protocol. OR get it done at a university lab for about £130.
The spreadsheet also gives you notes to say what is happening in each zone when you train in that zone. IE what good it will do you. It’s a simple but poorly-looking information-rich resource, please use it for what it is.
Last Updated on 11 April 2026 by the5krunner
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
Great info, thank you. Do you have a spreadsheet version for miles for distance and pace please?
sy no. you could maybe every cell dynamically on another spreadsheet and divide by 1.6093??? the ssheet was not mine originally I linked back to the original source (I hope)
Very nice spreadsheet. Thanks!
Do you have a spreadsheet for women?
the spreadsheet has settings for many variables including age/gender