心率、FTP与配速训练区间计算器

计算原理

Whichever sport you pick, the tool multiplies a single threshold anchor by a fixed set of ratios. Cycling uses the seven-zone Coggan model on FTP: Z1 up to 55%, Z2 56 to 75, Z3 76 to 90, Z4 91 to 105, Z5 106 to 120, Z6 121 to 150 and Z7 151 to 250 percent. Heart rate uses Joe Friel's bands on lactate threshold heart rate, running from Z1 through Z5a, Z5b and Z5c. Running multiplies your threshold pace by ratios from 0.85 to 1.50.

The anchor is the only number that matters, so measuring it properly is the whole job. Cycling defaults to 250 W FTP; heart rate defaults to 170 bpm and offers an HR input type dropdown so you can supply either lactate threshold HR directly or your HR max, which the tool multiplies by 0.85 to derive LTHR. Running takes a threshold pace in mm:ss format, in either min/km or min/mi, and the pace table is inverted so faster paces are lower numbers.

Deriving LTHR as 85% of HR max is a population average that can be several beats off for an individual, so a directly measured threshold is always better. The tool has no field test built in — it will not estimate FTP from a 20-minute effort or a max heart rate from your age, so an inaccurate anchor propagates straight through every zone. The running ranges are described in the code as McMillan-style ratios rather than McMillan's own published tables, and no zone model here accounts for heat, altitude or fatigue.

常见问题