FTHR calculator
Enter your average heart rate from a 20-minute test. Your FTHR is 95% of that number, and your five training zones are worked out from there.
How to do the 20-minute test
Use a treadmill or a track, so hills and traffic don’t get in the way. If you have an external heart-rate monitor, wear it. The reading is more accurate.
Warm up with an easy run of about 10 minutes or longer, then some dynamic stretching or running drills. Rest for 2–3 minutes before the test.
Press lap and run for 20 minutes at the hardest effort you can hold steady. Don’t start too fast.
Press lap again. Take your average heart rate for those 20 minutes only and enter it in the calculator.
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