If you have found out your individual running threshold (rFTHR) through a test, or you know it, you can determine your training zones directly from the according table
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| training zones running by heart rate 130 - 150 1/min | training zones biking by heart rate 152 - 172 1/min |
Swimming
Individual training zones swimming according to speed (CSS - critical swim speed)
Biking
Individual training zones biking by power (FTP - functional threshold power)
Individual training zones biking by heart rate (FTHR - functional threshold heart rate)
Running
Individual training zones running by heart rate (FTHR - functional threshold heart rate)
Individual training zones running by Power (rFTP - functional threshold power)
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