Instant calculator

Calculate your threshold with different protocols

Enter the data from a test you already did (FTP, pace, CSS, or heart rate) and instantly see your threshold, W/kg (where applicable), training zones, and how the number was calculated.

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Step 1 · what you trained

Choose your sport

Sets the threshold metric and units.

Note: "threshold" goes by a different name per sport — FTP on the bike, pace/power on the run, CSS in swimming, LTHR by heart rate. The app unifies all four into one flow.

Understand the methods

Before you calculate, understand each protocol: what it measures, how to run the test, and the source behind the formula.

Cycling

Average power × 0.95 — the most common protocol

Average power × 0.90 — shorter, coaching baseline

Best 1 min (MAP) × 0.75 — also estimates VO2max

60-min time trial

FTP = one-hour power — direct measurement

CP / W′ model

2 maximal efforts → CP + anaerobic reserve

Running

30-min time trial

Average test pace = threshold pace

Recent race (VDOT)

Converts a race result into training paces

((P3+P9)/2) × 0.90 — running power

Swimming

CSS 400 m + 200 m

2 maximal swims

200 / 400 / 800 m — more robust

Heart rate

30-min time trial (LTHR)

Average HR of the last 20 min