One of the things we do for you on the MōTTIV training app is setting your training zones for you.
We use a scientifically validated formula to set your zones. We have worked with the top triathlon-focused sports scientists in the world on our equation to determine your zones, so we are confident they are correct.
To see what your Zones are:
- Click ZONES in the left-hand menu on desktop, or the regular menu tabs on mobile
All of your Zone information is on that page.
To get the most accurate Zones for your training, enter your Resting Heart Rate (RHR) and your Max Heart Rate (MHR), as well as your FTP and a recent race result if you have that information.
To get your most accurate Max Heart Rate and Resting Heart Rate, follow these directions:
MAX HR: This means Maximum Heart Rate. Record this as +2bpm (beats per minute) higher than the highest HR you've ever recorded. If you've never specifically recorded a high HR, perform the following run without any breaks to get your Max HR reading:
- 2k easy jog warm-up
- 1k fast tempo pace
- 400m building to MAX effort
- 400m pushing harder every 100m
Your highest heart rate reading during that run is your Max HR.
RUN PACE: Enter your best race result from the past 12 months. If you haven't done a race, perform a 5km MAX effort run during a rest week and enter that result as your 5K result
RESTING HR: Ideally, you can record your HR overnight while you're sleeping. (Use a device like a smart watch or an Oura ring to capture your overnight heart rate.) Enter -2bpm lower than the lowest reading overnight.
If you can't record your HR overnight, take a reading five minutes after laying down in a quiet room, doing very calm breathing with your eyes closed. Enter -7bpm lower than the lowest reading.
FTP: We recommend using the ZWIFT Ramp test to get your FTP. If you don't have Zwift, performa ramp test on the bike starting at a very low effort level. Increase by 20 w every minute, building to absolutely MAXING out. Use this calculator and enter your FTP estimate. If you don't have access to a power meter, enter "0".