Tests
Endurance diagnostics, max strength, running & rowing, general fitness – enter or upload. From these, Train-Ray calculates zones, working weights, your fitness profile and progress towards your goals.
Enter a test
Cycling zones · FTP 248 W · 3.3 W/kg
| Zone | % FTP | Watts |
|---|---|---|
| Z1 Recovery | 0–55 | 0–136 |
| Z2 Endurance | 56–75 | 139–186 |
| Z3 Tempo | 76–90 | 188–223 |
| Z4 Threshold | 91–105 | 226–260 |
| Z5 VO2max | 106–120 | 263–298 |
| Z6 Anaerobic | 121–150 | 300–372 |
| Z7 Sprint | > 151 | > 374 |
| Running zone | % threshold | bpm (threshold 166) |
|---|---|---|
| Z1 | <–85 | <–141 |
| Z2 | 85–89 | 141–148 |
| Z3 | 90–94 | 149–156 |
| Z4 | 95–99 | 158–164 |
| Z5a | 100–102 | 166–169 |
| Z5b | 103–106 | 171–176 |
| Z5c | > 106 | > 176 |
| Swim zone | Pace /100 m (CSS 1:48) |
|---|---|
| Z1 Technique/easy | slower than 2:03 |
| Z2 Endurance | 1:56–2:03 |
| Z3 Tempo | 1:51–1:56 |
| Z4 Threshold (CSS) | 1:46–1:51 |
| Z5 Fast | faster than 1:46 |
FTP 248 W · Zwift Ramp Test · Reliability moderate · 42 days old · next test due 19.10.2026
Threshold heart rate 166 bpm · Garmin lactate threshold · Reliability moderate · 21 days old · next test due 09.11.2026
CSS 108 s/100 m · CSS swim test · Reliability high · 30 days old · next test due 31.10.2026
VO2max
your maximal oxygen uptake – the single most important number for endurance and health+0.4 in 3 months · +1.6 in 12 months · 12-month best 56.5 (30.09.2026) · Rated using the norms for men – change under Tests → Fitness profile.
The watch estimates VO2max from runs and rides with heart rate (cycling only with a power meter) – good as a trend, ±3–5 compared with the lab. Norms based on the Cooper Institute. To improve: VO2max intervals (e.g. Norwegian 4×4) once a week, plus plenty of easy base training.
Fitness profile
Strength, running & rowing, general fitness – rated and linked to your goalsOverall level: Advanced · Levels: Beginner → Base → Intermediate → Advanced → Elite. Strength relative to body weight (75 kg).
Where your tests are used
FTP, threshold heart rate and CSS give the power, heart-rate and pace ranges – in every session of the weekly plan and in today's decision. Old or uncertain tests are flagged.
From strength tests (1–5 reps), Train-Ray estimates your 1RM and writes concrete weights into strength sessions, e.g. “Back squat 4×5 @ 100 kg”.
The fitness profile shows your weakest areas. Once added to your goals, the weekly plan schedules focus sessions for them.
Goals like “Back squat 140 kg” or “5 km under 21:30” measure progress against your tests – the overview shows whether you're on track.
The daily recommendation and body analysis know your test results and levels and refer to them.
With FTP and threshold heart rate, the training load of sessions without a power meter is estimated more accurately.
When to retest? Each test shows when it's due (usually every 6–10 weeks). Ideally rested, after an easy day, always under similar conditions.
All tests
7 entries| Date | Test | Result | Note | |
|---|---|---|---|---|
| 21.09.2026 | VO2max (estimate) | 55.4 ml/kg/min | Garmin | |
| 14.09.2026 | Garmin lactate threshold | 166 bpm | Sample | |
| 05.09.2026 | CSS swim test | 108 s (1:48/100 m) | 400 m 7:31 / 200 m 3:35 | |
| 24.08.2026 | Zwift Ramp Test | 248 W | Sample | |
| 02.07.2026 | Lab step test (lactate) | 171 bpm | Lactate 4 mmol at 262 W | |
| 01.06.2026 | Zwift 20-min test | 238 W | Alpe du Zwift | |
| 09.03.2026 | Zwift Ramp Test | 229 W | Zwift Ramp Test |