Free Training Widgets
Embed interactive endurance training tools on your website or blog. 100% free, responsive, and multi-language.
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Zone 2 Heart Rate by Age
Interactive chart showing Zone 2 heart rate ranges by age.
<iframe src="https://www.trainingzones.io/embed/zone2-bpm" width="100%" height="620" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Max HR Formula Comparison
Compare max heart rate estimation formulas side by side.
<iframe src="https://www.trainingzones.io/embed/max-hr-formulas" width="100%" height="1120" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
HRV Readiness Gauge
Visual gauge showing HRV readiness status.
<iframe src="https://www.trainingzones.io/embed/hrv-normal" width="100%" height="1000" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Autonomic Nervous System & Exercise
Diagram of the ANS response to exercise intensity.
<iframe src="https://www.trainingzones.io/embed/ans-exercise" width="100%" height="500" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
ANS Balance Diagram
Visualization of sympathetic vs parasympathetic balance.
<iframe src="https://www.trainingzones.io/embed/ans-balance" width="100%" height="500" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Aerobic Decoupling Calculator
Calculate your heart rate drift (Pa:Hr / Pw:Hr) by comparing the first and second half of a steady effort.
<iframe src="https://www.trainingzones.io/embed/aerobic-decoupling" width="100%" height="640" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
FTP Test Comparison
Compare different FTP test protocols and their results.
<iframe src="https://www.trainingzones.io/embed/ftp-test" width="100%" height="500" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Training Intensity Distribution
Visualize 80/20 and polarized training intensity models.
<iframe src="https://www.trainingzones.io/embed/intensity-distribution" width="100%" height="550" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Intensity Models Overview
Overview of training intensity models and their zones.
<iframe src="https://www.trainingzones.io/embed/intensity-overview" width="100%" height="520" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Training Model Recommender
Find the right training model based on your goals.
<iframe src="https://www.trainingzones.io/embed/training-model" width="100%" height="550" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Overtraining Risk Self-Check
Score your overtraining risk across the six markers used in sports medicine.
<iframe src="https://www.trainingzones.io/embed/overtraining-self-check" width="100%" height="720" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Season Periodization Timeline
Plan your training season with periodization phases.
<iframe src="https://www.trainingzones.io/embed/season-periodization" width="100%" height="580" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Zone 2 Adaptation Timeline
Timeline of physiological adaptations from Zone 2 training.
<iframe src="https://www.trainingzones.io/embed/zone2-timeline" width="100%" height="520" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Triathlon Distance Finder
Interactive matrix that recommends Super Sprint, Sprint, Olympic, 70.3 or Ironman based on your weekly training hours and endurance background.
<iframe src="https://www.trainingzones.io/embed/triathlon-distance-finder" width="100%" height="720" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Menstrual Cycle Calculator
Predict periods, ovulation and the 4 phases, with a training focus for each phase.
<iframe src="https://www.trainingzones.io/embed/menstrual-cycle-calculator" width="100%" height="1500" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Carb Intake Calculator
Calculate carbohydrate intake needs by exercise duration.
<iframe src="https://www.trainingzones.io/embed/carb-intake" width="100%" height="520" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Energy Gel Comparison
Compare popular energy gels by nutrition and ingredients.
<iframe src="https://www.trainingzones.io/embed/energy-gel-comparison" width="100%" height="600" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Gear Ratio Calculator
Calculate bike gear ratios, gear inches, development and speed for any chainring/cassette combo.
<iframe src="https://www.trainingzones.io/embed/gear-ratio" width="100%" height="700" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
SWOLF Calculator
Calculate your SWOLF swim efficiency score from your strokes and time per length, with a rating for your pool length.
<iframe src="https://www.trainingzones.io/embed/swolf-calculator" width="100%" height="560" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Swim Pace Calculator
Solve swim pace, time or distance from any two values, in metres or yards.
<iframe src="https://www.trainingzones.io/embed/swim-pace" width="100%" height="1700" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Pace Table
Interactive pace/split table with VMA-based probability heatmap for all race distances.
<iframe src="https://www.trainingzones.io/embed/pace-table" width="100%" height="800" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Running Training Zones Calculator
Your 5 running training zones from your VMA: pace per km or mile, speed, optional heart rate zones, sample workouts, the 80/20 split and race time predictions.
<iframe src="https://www.trainingzones.io/embed/running-zones" width="100%" height="2550" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Critical Speed Calculator
Critical Speed, D' reserve, 5 training zones and race predictions from 2 to 5 maximal running efforts.
<iframe src="https://www.trainingzones.io/embed/critical-speed" width="100%" height="2300" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Critical Power Calculator
Critical Power, W' reserve, 6 training zones and time to exhaustion from 2 to 5 maximal cycling efforts.
<iframe src="https://www.trainingzones.io/embed/critical-power" width="100%" height="2400" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Power Zones Calculator
7 Coggan cycling power zones from your FTP, W/kg rider level, event and triathlon watt targets and FTP build-up plans.
<iframe src="https://www.trainingzones.io/embed/power-zones" width="100%" height="2600" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Race Time Predictor
Predict your finish times from 800 m to 100 km from one race result (Riegel and Cameron), with your estimated VMA and runner level.
<iframe src="https://www.trainingzones.io/embed/race-predictor" width="100%" height="1400" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Race Pace Planner
Per-km or per-mile splits for your goal time, with even, negative or positive pacing, the fatigue fade, the wall window and a race wristband.
<iframe src="https://www.trainingzones.io/embed/race-pace" width="100%" height="2000" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
FTP Calculator
Estimate your FTP from a 20-minute, ramp, 8-minute or 2×8-minute test, with your 7 Coggan power zones.
<iframe src="https://www.trainingzones.io/embed/ftp-calculator" width="100%" height="1000" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
BMR Calculator
Calculate your basal metabolic rate with the Mifflin-St Jeor, Harris-Benedict and Katch-McArdle formulas, plus your daily calories for each activity level.
<iframe src="https://www.trainingzones.io/embed/bmr" width="100%" height="1150" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Daily Calories Calculator
Calculate the daily calories and macros of an endurance athlete from sex, age, weight, height, sport, training phase, weekly volume and goal, with the full energy breakdown.
<iframe src="https://www.trainingzones.io/embed/daily-calories" width="100%" height="1700" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
TDEE Calculator
Calculate your total daily energy expenditure (maintenance calories) from your BMR and activity level, plus your calorie targets to lose or gain weight.
<iframe src="https://www.trainingzones.io/embed/tdee" width="100%" height="1500" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
PMA / MAP Calculator
Calculate your PMA (maximal aerobic power) from a ramp test, your FTP, a power profile or a known value, with 7 PMA zones, W/kg, level and climb times.
<iframe src="https://www.trainingzones.io/embed/pma-calculator" width="100%" height="1900" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Workout Builder
Build a swim, bike or run workout step by step (warm-up, intervals with repeats, cool-down) and get its training load, intensity factor, profile and time in zones.
<iframe src="https://www.trainingzones.io/embed/training-load-calculator" width="100%" height="1800" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Race Nutrition Planner
Plan your race-day fueling: carbs, fluid and sodium per hour, an hour-by-hour plan with your glycogen tank, race totals and a packing list.
<iframe src="https://www.trainingzones.io/embed/race-nutrition" width="100%" height="1700" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Running Pace Calculator
Convert between running pace (min/km or min/mi), speed and finish time for any distance, with projected race times and splits.
<iframe src="https://www.trainingzones.io/embed/pace" width="100%" height="1600" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Nutrition Periodization Calculator
Daily carbs, protein and fat for your training phase and today's session, plus in-session carb fueling in g per hour and in total.
<iframe src="https://www.trainingzones.io/embed/nutrition-periodization" width="100%" height="1900" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
BMI Calculator
Calculate your BMI from weight and height (metric or imperial), with the WHO category, the healthy weight range for your height and the full WHO scale.
<iframe src="https://www.trainingzones.io/embed/bmi" width="100%" height="1000" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Swim Race Time Predictor
Estimated race times from 100m to Ironman (3800m) and swimmer level from your CSS pace.
<iframe src="https://www.trainingzones.io/embed/swim-predictor" width="100%" height="1100" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Swim Training Zones Calculator
Your 5 swim training pace zones per 100m or 100yd from your CSS pace, with example sets, drills, RPE and rest for each zone.
<iframe src="https://www.trainingzones.io/embed/swim-zones" width="100%" height="2250" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Triathlon Race Time Calculator
Finish time and swim, T1, bike, T2 and run splits from sprint to Ironman, with fatigue simulation and performance level.
<iframe src="https://www.trainingzones.io/embed/triathlon" width="100%" height="1900" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Sweat Rate Calculator
Estimate your sweat rate for optimal hydration planning.
<iframe src="https://www.trainingzones.io/embed/sweat-rate" width="100%" height="1250" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Norwegian 4x4 Protocol
Personalized heart rate zones for the Norwegian 4x4 interval protocol
<iframe src="https://www.trainingzones.io/embed/norwegian-4x4" width="100%" height="580" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Double Threshold Week Planner
Generate a Norwegian-style training week based on your volume and level
<iframe src="https://www.trainingzones.io/embed/double-threshold-planner" width="100%" height="650" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Blood Lactate Curve
Interactive visualization of blood lactate response to exercise intensity
<iframe src="https://www.trainingzones.io/embed/lactate-curve" width="100%" height="520" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
CSS Calculator Widget
Calculate your Critical Swim Speed from 400m and 200m test times
<iframe src="https://www.trainingzones.io/embed/css-inline-calculator" width="100%" height="1250" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
CSS Training Zones Widget
Visual breakdown of the 5 CSS swim training zones
<iframe src="https://www.trainingzones.io/embed/css-zone-visualizer" width="100%" height="520" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
CSS Benchmarks by Level
Visual comparison of critical swim speed benchmarks from elite to novice swimmers
<iframe src="https://www.trainingzones.io/embed/css-benchmark-chart" width="100%" height="420" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Training Model Comparison
Compare Norwegian Method, Polarized, and Pyramidal training distributions
<iframe src="https://www.trainingzones.io/embed/norwegian-method-comparison" width="100%" height="620" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
RPE Borg Scale
Interactive Borg scale (6-20 and CR10) mapping perceived effort to heart rate zones.
<iframe src="https://www.trainingzones.io/embed/rpe-borg-scale" width="100%" height="720" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Power vs Heart Rate
Interactive comparison of power meter vs heart rate response time during an interval workout.
<iframe src="https://www.trainingzones.io/embed/power-vs-heart-rate" width="100%" height="640" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
VO2 Max vs Mortality Risk
Interactive bar chart showing how cardiorespiratory fitness level affects all-cause mortality risk (Mandsager 2018)
<iframe src="https://www.trainingzones.io/embed/vo2max-longevity" width="100%" height="520" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Running Economy Visualizer
Interactive tool showing how three runners with different running economy burn different amounts of oxygen at the same pace.
<iframe src="https://www.trainingzones.io/embed/running-economy" width="100%" height="620" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Lactate Threshold Visualizer
Interactive lactate curve showing LT1 (2 mmol/L) and LT2 (4 mmol/L) with colour-coded aerobic, threshold and anaerobic zones.
<iframe src="https://www.trainingzones.io/embed/lactate-threshold" width="100%" height="560" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Open Water Skills
Three tools in one: wetsuit guide by water temperature, sighting practice, and pool vs open water pace.
<iframe src="https://www.trainingzones.io/embed/open-water-skills" width="100%" height="600" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Brick Workout Builder
Pick a triathlon race distance and training phase to get a recommended bike-to-run brick session.
<iframe src="https://www.trainingzones.io/embed/brick-builder" width="100%" height="560" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Marathon Pace Calculator
Set a goal finish time to get your marathon race pace, key splits, easy pace, and the phases of a 16 to 18 week plan.
<iframe src="https://www.trainingzones.io/embed/marathon-pace" width="100%" height="740" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Power to Weight Calculator
Calculate your watts per kg and find your level on the Coggan W/kg scale by sex, or the power to weight ratio of any vehicle in W/kg, hp/t and kg/hp.
<iframe src="https://www.trainingzones.io/embed/power-to-weight" width="100%" height="1100" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Energy Systems Visualizer
See how the 3 energy systems fuel your effort by intensity and duration, with fat vs carb use and HR zones.
<iframe src="https://www.trainingzones.io/embed/energy-systems" width="100%" height="720" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Muscle Fiber Types
Compare Type I, IIa and IIx muscle fibers and estimate your dominant profile with a 5 question self-check.
<iframe src="https://www.trainingzones.io/embed/muscle-fiber-types" width="100%" height="680" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Galloway Run/Walk Ratios
The run/walk intervals recommended for each pace, from fast runners to walk focused, with a visual timeline.
<iframe src="https://www.trainingzones.io/embed/run-walk-ratio" width="100%" height="560" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Heat Pace & Power Adjustment
Adjust running pace and cycling power for temperature, humidity, and dew point.
<iframe src="https://www.trainingzones.io/embed/heat-pace" width="100%" height="1250" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
10 Day Heat Acclimatization Protocol
An interactive 10 day plan to build heat tolerance, with duration, intensity and target conditions for running, cycling, swimming and triathlon.
<iframe src="https://www.trainingzones.io/embed/heat-acclimation-protocol" width="100%" height="620" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Passive Heat Planner
Plan a sauna or hot bath block week by week and see the endurance adaptations to expect.
<iframe src="https://www.trainingzones.io/embed/passive-heat-planner" width="100%" height="640" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Fatmax Curve
Interactive chart of fat vs carbohydrate oxidation across exercise intensity, with your Zone 2 and Fatmax highlighted.
<iframe src="https://www.trainingzones.io/embed/fatmax-curve" width="100%" height="620" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Cycle Phase Training Guide
Interactive guide to the 4 menstrual cycle phases, with hormone curves and the recommended training focus and zones for each phase, by sport.
<iframe src="https://www.trainingzones.io/embed/cycle-training-phases" width="100%" height="660" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Cycling Cadence Paradox
Interactive explorer showing why pros spin at 90–100 rpm even though lower cadence is more metabolically efficient.
<iframe src="https://www.trainingzones.io/embed/cycling-cadence" width="100%" height="560" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Strength Training Load Calculator
Estimate your 1RM from any set and get the right load, reps, sets and rest for strength endurance, max strength or power, with key exercises for each sport.
<iframe src="https://www.trainingzones.io/embed/strength-load" width="100%" height="680" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
Taper Calculator
Get a week-by-week taper for a 5K, 10K, half marathon, marathon or trail ultra from your usual weekly volume, with race week laid out day by day.
<iframe src="https://www.trainingzones.io/embed/taper-calculator" width="100%" height="900" style="border:none;border-radius:16px;" loading="lazy" title="TrainingZones.io Widget"></iframe>
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