Swim Split:
     /100 yds
Bike Split:
     mph watts  
Run Split:
     min/mile
Finish Time:
      
         
Flat Out Run Time:
     min/mile
         
Note:
-Estimated transitions added to total time based on split lengths
-Bike wattage is the approximate average wattage this athlete should maintain for their race given their speed potential and critical volume ratio
Zone R:
  
to
 Watts ~
mph
  
Zone 1:
  
to
 Watts ~
mph
  
Zone 2:
  
to
 Watts ~
mph
  

20 min Repeats:

  Watts   ~
mph
  
10 min Repeats:
   Watts   ~
mph
  
5 min Repeats:
   Watts   ~
mph
  
2.5 min Repeats:
   Watts   ~
mph
  
 
Zone R:
  
to
 min/mile
Zone 1:
  
to
 min/mile
Zone 2:
  
to
 min/mile

5K Repeats:

  min/mile  
1 Mile Repeats:
   min/mile What do these intensity ranges and repeat paces mean? Visit QT2's FREE Member area for more info!
1/2 Mile Repeats:
   min/mile
1/4 Mile Repeats:
   min/mile  
 
Note:
-Bike training speeds are approximate and are based on an average terrain course with typical training gear.

 
   
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