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".
MORE INFO: