Training calculators
Compare cycling power zones from FTP with heart-rate zones from threshold HR, then see whether one ride or interval is aligned, power-led, or heart-rate-led.
Updated 2026-06-27
Power vs heart rate zone comparator
Enter FTP, cycling threshold heart rate, and one ride or interval effort to compare the power zone with the heart-rate response.
Power zone
Z3 Tempo
205 W | 79% FTP
Heart-rate zone
Z3 Tempo
154 bpm | 90% LTHR
Zone gap
Match
same-zone readout
Readout
Power output and heart-rate response are in the same zone. Use the match as context, then still check ride purpose, duration, terrain, and perceived effort.
Use power first
For short intervals, surges, and pacing exact output, power reacts immediately while heart rate catches up later.
Use heart rate as context
For endurance rides, heat, fatigue, drift, and recovery checks, heart rate shows how costly the power is today.
Recovery
Cycling zone
Very easy spinning, cooldowns, and recovery rides.
Endurance
Cycling zone
Aerobic base work and long steady endurance rides.
Tempo
Cycling zone
Steady pressure, climbs, and controlled moderate work.
Threshold
Cycling zone
Hard sustainable intervals and time-trial style work.
VO2 max
Cycling zone
Short hard repeats, surges, and high-power efforts.
How it works
Use this tool when power and heart rate seem to tell different stories. It builds side-by-side cycling zones from FTP and cycling threshold heart rate, then compares one ride, lap, or interval so you can decide whether power, heart rate, or context deserves more attention.
How to use it
- Enter your current cycling FTP and cycling threshold heart rate.
- Enter the average or lap power and heart rate for the ride section you want to compare.
- Use the readout to see whether power and heart rate are aligned, whether power is leading heart rate, or whether heart rate is higher than the power output suggests.
- Review the zone table, then adjust based on interval length, heat, hydration, fatigue, drift, and perceived effort.
Questions
Which should I trust, power or heart rate?
Trust power first for short intervals and exact pacing. Use heart rate to understand internal load, drift, heat, fatigue, and recovery. When they disagree, the context usually explains why.
Should I use cycling-specific values?
Yes. FTP and threshold heart rate should come from cycling when possible. Running heart-rate zones may not match bike-specific responses.
Is this a lab test?
No. It is a practical comparison tool. Use coach-tested, lab-tested, or repeatable field-test anchors when accuracy matters.