Angela Naeth Coaching Training Calculators
Click any calculator below to get started.
| Calculator | Category | Open |
|---|---|---|
| Critical Power (Bike/Run) | Calculator | |
| Best Effort Wattage Intervals (Bike/Run) | Calculator | |
| Critical Speed (Run) | Calculator | |
| Best Effort Pace Intervals (Run) | Calculator | |
| Critical Speed (Swim) | Calculator | |
| Swim Interval Pacing | Calculator | |
| Low Cadence "Chart" | Calculator | |
| CHO Burn (Swim) | Calculator | |
| CHO Burn (Bike) | Calculator | |
| CHO Burn (Run) | Calculator | |
| Training Zones (Bike, Run, Swim, HR) | Reference | |
| Bike Power Zones — Expanded (W', MMP, W/kg, Zones) | Calculator | |
| VO₂ Max Interval Prescriber (Bike) — CP · W' · pVO₂max | Calculator | |
| VO₂ Max Interval Prescriber (Run) — CS · D' · vVO₂max | Calculator | |
| Block Prescription Tool — Threshold State · Lactate Curve · Block Simulation | Tool | Open ↗ |
Critical Power (Bike / Run)
For a three-point test use the 3-Point calculator (2–3 min, 4–6 min, 12–15 min). For a two-point test use the 2-Point calculator. Fill in the blue cells with times and average wattage. Outputs appear in gray.
Three-Point Critical Power (Bike)
Two-Point Critical Power (Bike)
Best Effort Wattage Intervals (Bike / Run)
Enter Critical Power and W' (Anaerobic Capacity) to calculate pre-determined best effort wattage intervals. Optionally enter a custom interval length.
Critical Speed (Run)
Calculate Critical Speed from timed test efforts at two or three distances. Results include pace per mile, training zones, and race predictions.
Three-Point Test
Two-Point Test
Best Effort Pace Intervals (Run)
Enter Critical Speed pace, D' value, and your typical weekly running volume to generate predicted race times, target paces, and recommended interval targets.
Critical Speed (Swim)
Calculate swim Critical Speed and D' from timed test efforts. Results in pace per 100 yards/meters and training zones.
Three-Point Test
Two-Point Test
Swim Interval Pacing
Enter your Critical Speed pace (mm:ss per 100 yards/meters) to generate interval target paces for standard distances across training zones.
Low Cadence Calculator
For athletes working on bike limiters where running has gotten ahead of cycling. These athletes often have difficulty getting HR up on the bike. Use for training and race-day cadence targets.
CHO Burn Calculator (Swim)
Estimate total carbohydrate need for a swim session. Enter body weight, swim nature, distance, and approximate pace.
CHO Burn Calculator (Bike)
Section 1: Know average wattage and ride length → calculate kJ produced.
Section 2: Know total Work (kJ) → calculate CHO replacement needs.
Wattage → Work (kJ)
Work (kJ) → CHO Needs
CHO Burn Calculator (Run)
Determine carbohydrate replenishment needs for a run. Enter body weight, duration, average pace, and Intensity Factor.
Training Zones
Bike Power Zones
BikeCP Used: — W
| Zone | % CP | Watts |
|---|---|---|
| ZR | <65% | — |
| Z1 | 65–79% | — |
| Z2 | 79–89% | — |
| Z3 | 89–100% | — |
Run Power Zones
RunCP Used: — W
| Zone | % CP | Watts |
|---|---|---|
| ZR | <65% | — |
| Z1 | 65–79% | — |
| Z2 | 79–89% | — |
| Z3 | 89–100% | — |
Run Pace Zones (CS)
RunCS Used: — /mi
| Zone | % CS | Pace /mi |
|---|---|---|
| ZR | <75% | — |
| Z1 | 75–85% | — |
| Z2 | 85–95% | — |
| Z3 | 95–105% | — |
Swim Pace Zones (CS)
SwimCSS Used: — /100
| Zone | % CSS Speed | Pace /100 |
|---|---|---|
| ZR (Drills) | 90–95% | — |
| Z1 | 95–97% | — |
| Z2 (IM feel) | 97–99% | — |
| Z3 (CSS / 70.3–Oly) | 99–102% | — |
Heart Rate Zones
HRThreshold Used: — bpm · If only Mid Z1 is entered, Threshold = Mid Z1 ÷ 0.83
| Zone | % Threshold | BPM Range |
|---|---|---|
| ZR | ≤76% | — |
| Z1 | 80–86% | — |
| Z2 | 86–93% | — |
| Z3 | 93–100% | — |
Bike Power Zones — Expanded Calculator
Enter Critical Power, W', and optionally body weight and recent test powers. Outputs include full zone table, W/kg ratings, Mean Maximal Power model, W' balance model, and physiological profiling.
Athlete Inputs
VO₂ Max Interval Prescriber — Bike
Enter Critical Power, W', and pVO₂max (best 3-min power) to generate two precision-designed interval sets: a ceiling-limited classic repeat protocol and a kinetics-primed micro-interval protocol. This is the dedicated tool for "VO2 Max Intervals" referenced in the Critical Power and Training Zones calculators.
Athlete Inputs
VO₂ Max Interval Prescriber — Run
Enter Critical Speed pace, D', and vVO₂max pace (800m race pace) to generate two precision-designed run interval prescriptions. Includes Standard (≤18 min hard) and Durable (≤24 min hard) ranges. This is the dedicated tool for "VO2 Max Intervals" referenced in the Critical Speed and Training Zones calculators.