AP RACING- PACE CALCULATORS 2018

	A	B	C	D	E	F	G	H	I	J	K	L	N	O	P
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3	How to Use:
4	- Download this sheet to your own google account
5	- Swim test set: 3 x 300; r-3min at fastest sustainable pace
6	- Calculate average 100 time for all 3 rounds and convert to seconds = FTS
7	- Input FTS into Green highlighted box
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9	SWIM PACE CALCULATOR
10	FTS	80
11		Calculator	100 Paces	100 Pace in Minutes
12	z1	10%	88	0:01:28
13	z2	7%	85.6	0:01:26
14	z3	0%	80	0:01:20
15	z4	-7%	74.4	0:01:14
16	z5	-10%	72	0:01:12
17	Base Interval	15%	92	0:01:32
18	Base Interval (rounded)		92	0:01:32
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21	BIKE POWER/HR CALCULATOR
22	How to Use:
23	- Download this sheet to your own google account
24	- WU for 30-50 minutes. Ride at fastest sustainable pace for 30 minutes.
25	- Record Average HR(LTHR) and Average Power(FTPw)
26	- Calculate Power or HR Zones
27	- Calculate Power or HR Zones
28	- Input LTHR or FTPw into Green highlighted box
29	Ave Speed	35km/h
30	BIKE HR ZONE CALCULATOR				BIKE POWER ZONE CALCULATOR					BIKE HR ZONE % CHART			BIKE POWER ZONE % CHART
31	LTHR	176			FTPw	265				DO NOT TOUCH			DO NOT TOUCH
32		Zone(Low)	Zone(High)			Zone(Low)	Zone(High)				Zone(Low)	Zone(High)		Zone(Low)	Zone(High)
33	z1	0	120		z1	0	146			z1	0%	68%	z1	0%	55%
34	z2	121	146		z2	148	199			z2	69%	83%	z2	56%	75%
35	z3	148	165		z3	265	239			z3	84%	94%	z3	76%	90%
36	z4	166	185		z4	241	278			z4	95%	105%	z4	91%	105%
37	z5	186	0		z5	281	318			z5	106%		z5	106%	120%
38	z6	#VALUE!	0		z6	321				z6	NA		z6	121%
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42	RUN PACE/HR CALCULATOR
43	How to Use:
44	- Download this sheet to your own google account
45	- WU for 10-15 minutes
46	- Run at fastest sustainable pace for 30 minutes.
47	- At 10 minutes, click your lap button
48	- Record Average HR (LTHR) and Pace(FTP- convert to seconds) for last 20 minutes
49	- Calculate HR and Pace Zonees
50	- Input LTHR or FTP into Green highlighted box
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52	RUN HR ZONE CALCULATOR				RUN PACE ZONE CALCULATOR					RUN HR ZONE % CHART			RUN PACE ZONE % CHART
53	LTHR	185			FTP	411	6:44/mi			DO NOT TOUCH			DO NOT TOUCH
54		Zone(Low)	Zone(High)			Zone(Low)	Zone(High)				Zone(Low)	Zone(High)		Zone(Low)	Zone(High)
55	z1	120	157		z1	0	530	0:00:00	0:08:50	z1	65%	85%	z1	0%	129%
56	z2	159	165		z2	530	469	0:08:50	0:07:49	z2	86%	89%	z2	129%	114%
57	z3	167	174		z3	464	436	0:07:44	0:07:16	z3	90%	94%	z3	113%	106%
58	z4	176	183		z4	432	407	0:07:12	0:06:47	z4	95%	99%	z4	105%	99%
59	z5a	185	189		z5a	411	399	0:06:51	0:06:39	z5a	100%	102%	z5a	100%	97%
60	z5b	191	196		z5b	370	0	0:06:10	0:00:00	z5b	103%	106%	z5b	90%
61	z5c	198			*Convert to minutes (divide by 60 and multiply remainder by 60)					z5c	107%
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63		17100
64		171
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