How this works. Enter your two test results below – your 5 minute average and your sprint peak. The calculator builds your 7 training zones, your athlete profile, and (optionally) your target heart rates. All wattage targets are your prescription for every POWR energy system session.
Select the machine you tested on. Air bikes read artificially high because of fan resistance, so a correction is applied to keep profiles consistent across machines. Pick the device you used for both tests.
Hold the hardest sustainable effort you can for 5 minutes and record your average wattage. This anchors your aerobic zones (Z1–Z5).
Enter the highest peak wattage from your sprint efforts (use the best of all efforts). This anchors your power profile and your Z6 / Z7 targets. Body weight is used only to calculate your power-to-weight ratio.
Enter both values to reveal your athlete profile.
Adds target heart rates to Z1–Z4. Resting HR is required (read it off your WHOOP / watch, or take it first thing in the morning).
Max HR: enter a measured max (highest you've actually seen in training) for accurate zones. No measured max? Leave blank, enter your age, and we'll estimate it – less accurate, can be off by 10–12 bpm.
No device for resting HR? Sit still for 5 minutes, count your pulse for 30 seconds, then double it.
Calculated from your corrected peak watts (after the equipment adjustment above), divided by body weight.
Your Training Zones
Z6 Sprint Targets – Anchored to Peak
Your Z6 anaerobic targets are built from your sprint peak, not your 5 minute test. Use this as a progression ladder: start at 65% and build tolerance before progressing up.
All POWR energy system sessions reference the zones above. Save your results and use your wattage targets every session.