Triathlon Training Zone Calculator
Calculate training zones for swim, bike, and run using Joe Friel's triathlon methodology.
About Triathlon Zones
Triathlon training requires separate zones for each discipline since heart rate and metabolic response differ between swimming, cycling, and running. Joe Friel's methodology provides sport-specific zones that work together for multi-sport training.
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.