Metabolic Calculator
| % of VO₂Max | Power (W) |
|---|
| Name | Low (watts) | Mid (watts) | High (watts) |
|---|---|---|---|
| Recovery Level1 (L1) | - | - | - |
| Endurance Level 2 (L2) | - | - | - |
| Ironman Tempo Level 3a (L3a) | - | - | - |
| 70.3 Tempo Level 3b (L3b) | - | - | - |
| Threshold Level 4 (L4) | - | - | - |
| VO2max Level 5 (L5) | - | - | - |
| Anaerobic Capacity Level 6 (L6) | - | - | - |
Race Specific Intensities
Learn more about race specific intensities here
Finding Race Intensity
Race intensities are estimates based on threshold power. Fractional utilization is individual, so we recommend you trial these intensities in training before race day. Try a longer session like 4 x 30 min (5 min recovery) at the power suggested here, and see if the intensity matches the correct RPE for 70.3.
| Name | Power (watts) | RPE* |
|---|---|---|
| <5 hours | - - - | 7 |
| 5-6 hours | - - - | 6 |
| 6-8 hours | - - - | 4.5 |