Pacing Tools

Cycling (FTP/LTHR), Swimming (CSS), and Running (VDOT)—clean and coach-ready.

FTP (watts) Weight (kg • optional)

Zones use Coggan classic % of FTP.

Zone	% FTP	Watts	Purpose

Bike LTHR (bpm)

5-zone model relative to bike LTHR.

Zone	% LTHR	BPM	Purpose

meters yards

Option A: Enter CSS pace (/100)

CSS /100 (mm:ss)

Option B: 400/200 test → CSS

400 (mm:ss) 200 (mm:ss)

CSS = critical swim speed. Zones are offsets from CSS /100.

Zone	Description	Pace /100

Distance Time (hh:mm:ss or mm:ss)

Event	Time	Pace /km	Pace /mi

Type	Pace /km	Pace /mi

E = easy (range), M = marathon, T = threshold (~1-hr), I = interval (~10–12 min), R ≈ 106% of I speed.