Get Training Zones You Can Trust

It’s not just about Critical Power and Critical Speed (CP/CS)—it’s about getting training zones you can use every day. We turn a few hard efforts into clear targets for pace, power, and heart rate.

Whether you run by pace, ride by power, or prefer heart rate, we translate your data into simple, reliable targets. From Critical Speed we set run pace zones for Recovery, Steady, Tempo, Threshold, and VO₂. From Critical Power we map bike power zones and match them to heart rate. No power meter? We derive threshold HR and clean HR zones so you can nail sessions by feel.

The result is a single set of zones you can trust for workouts and race pacing—built from your current fitness, not a generic chart. Ready to get your zones? Follow the testing steps and submission instructions below.

What Are Critical Power & Critical Speed?

Critical Power (CP) for cycling and Critical Speed (CS) for running represent the highest sustainable effort you can maintain without accumulating excessive fatigue—your physiological tipping point.

Critical Power vs FTP: What’s the Difference?

• FTP is tied to lactate threshold—the point where your body produces more lactate than it can clear. It’s a single 60‑minute snapshot, primarily used in cycling.
• CP is modeled from multiple maximal efforts across durations, showing how hard you can work without fatiguing too quickly (often 30–70 minutes depending on your profile).

FTP and CP can be similar, but CP tells us more about how performance scales across time—great for precision training.

Introducing W′ (W Prime) & D′ (D Prime)

Beyond your CP/CS is W′ (cycling) and D′ (running)—your finite “battery” for work above threshold. Spend it fast with hard surges or slower with steady efforts above CP/CS; once empty, you’re done until it slowly recharges.

The Testing: How We Find Your CP, CS, W′ & D′

Bike Testing: 3‑6‑12 Protocol

• 3 minutes all‑out
• 6 minutes all‑out
• 12 minutes all‑out

Recover fully between efforts. These three maximal tests let us model CP and W′ precisely.

Run Testing: 3‑6‑12 or 400‑800‑3200 Protocol

• 3 minutes (or 400 m) all‑out
• 6 minutes (or 800 m) all‑out
• 12 minutes (or 3200 m) all‑out

Same idea: three hard efforts to calculate CS and D′ and to reveal your profile.

Heart Rate‑Only Testing (No Power Meter or GPS Needed)

No power meter? Do the same 3‑6‑12 and record average HR for each effort, plus resting and max HR. We set Lactate Threshold HR from the most stable portion (typically the final 6–8 minutes of your 12‑minute effort), cross‑check with HRR, and incorporate any 8‑minute TT data.

What you receive:

• Threshold HR (bike/run)
• HR training zones (Recovery, Endurance, Tempo, Threshold)
• Athlete profile classification — Aerobic‑dominant, Anaerobic‑dominant, or Balanced
• Personalized workout recommendations (e.g., “2 × 20 minutes at 90–93% of threshold HR”)

Your Personalized Results: The CP/CS Report (incl. Heart Rate)

1. Your Numbers

• Critical Speed / Critical Power — Your sustainable threshold
• W′ / D′ — Your anaerobic battery capacity
• Profile Classification — Aerobic‑dominant, Anaerobic‑dominant, or Balanced
• Suggested Training Block — Focus for the next cycle based on your profile and limiters

2. Training Zones

Running (pace per mile):

• ZR (Recovery)
• Z1 (Steady)
• Z2 (Tempo)
• Z3 (Threshold)
• VO₂ Max zones

Cycling (power + heart rate):

• ZR (Recovery)
• Z1 (Steady/Endurance)
• Z2 (Tempo)
• Z3 (Sub‑threshold)
• CP+ and VO₂ Max zones

No power meter? Your report includes precise cycling HR zones from your bike testing.

3. Your Profile & What It Means

Aerobic‑Dominant: Well‑developed endurance and efficiency at steady pacing. Focus: turn endurance into sustainable threshold speed.

Example: 2 × 15 minutes at 92–95% of CP/CS (5 minutes easy between).

Anaerobic‑Dominant: Strong surges/hills; pacing may fall as efforts lengthen. Focus: aerobic durability and steady‑state control.

Example: 3 × 10 minutes at 88–92% of threshold (4–5 minutes recoveries).

Balanced: Versatile across race types; maintain balance while building per race goals.

4. Race‑Specific Pacing Targets

• IRONMAN run (84–86% of CS)
• 70.3 run (85–90% of CS)
• Marathon (85–90% of CS)
• Half‑Marathon (90–95% of CS)
• Olympic distance (95–98% of CS)
• 10K & 5K targets

What Happens Next?

1. Load your zones into TrainingPeaks (or your platform).
2. Start training using the targets. Choose 1‑on‑1 coaching, coach‑supported plans, or self‑guided progression.
3. Retest every 3–5 weeks to track progress and adjust zones.
4. Dial in race execution using your pacing targets.

The Result?

Training with greater precision. Smarter pacing. New levels of performance.

Ready to Discover Your Profile?

Complete your field testing, receive your personalized report, and start training the right systems at the right time.

Have questions? Email angelanaeth16@gmail.com or visit angelanaethcoaching.com.