Endurance Training and Racing Zones

This is a "Rosetta Stone" type of document that lets you translate from one training zone system to another.  It also provides reasonable guidance on heart rate zones for training and racing (run and triathlon).  This is based on your maximum heart rate.  There is no formula to predict your max heart rate.  You have to test it.  If you have a heart rate monitor you can do this easily at the track.  Do a nice and easy 10 minute warm up.  Then, do 1/4 mile moderately hard, followed immediately by 1/4 mile hard, then immediately by 1/4 mile as hard as you can (all out).  Check your heart rate as you cross the line.  The max value you see is going to be a very good estimate of your max heart rate.   I have put this document together from my own lab testing and experience, as well as from other sources on the web (Endurance Corner, Dr. Stephen Seiler).  I hope you find it useful.