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Free PDF

Indoor Season Pack

Power zones, heart-rate zones, training load and trainer setup in one printable PDF. Fill in your own numbers.

Download PDF (A4)US Letter

8 pages, 532 KB (Letter 531 KB). Free, no signup. Edition 1, .

What's inside

  1. 01

    Power zones

    Coggan’s seven levels with blank watt fields, FTP from a 20-minute or ramp test, and zones in watts for FTP 150 to 400 W. FTP calculator

  2. 02

    Heart-rate zones

    Friel, Coggan, Polar and Garmin side by side, each with blank bpm fields, plus LTHR and max HR from age. Heart-rate zones

  3. 03

    Training load

    The TSS and IF formula, Coggan’s typical IF values and TSS guide, and a ride log. TSS calculator

  4. 04

    Trainer setup checklist

    All sixteen tick boxes from freehub to fan, with the brand rows. Online checklist

  5. 05

    Will it fit my trainer?

    Freehub bodies by drivetrain and the Zwift Cog, word for word from the compatibility page. Compatibility

  6. 06

    Sources

    Every link and the date it was checked.

Built only from pages on this site, with the same numbers, wording and sources. Your own figures go in blank fields; the one worked table uses the FTP calculator’s rounding. Written with AI assistance, edited by a human.