80/20 Polarized Training Zone Calculator
Calculate training zones for Matt Fitzgerald's 80/20 polarized training method. 80% easy, 20% hard.
About 80/20 Polarized Training
The 80/20 approach, popularized by Matt Fitzgerald, is based on research showing elite endurance athletes spend approximately 80% of training time at low intensity (below VT1) and 20% at high intensity (above VT2), while minimizing time in the 'gray zone' between.
Auto-Calculate from Your Data
Upload Strava, Garmin, or Intervals.icu exports to estimate your zones
Strava vs Garmin vs TrainingPeaks: Zone Differences
Different platforms calculate training zones differently. Here's what each expects:
Uses simple % of max HR. Zones are fixed percentages. Cannot customize.
Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.
Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.
Uses either method. Includes sport profiles with different zone settings.