Per-sport zones

TEMPO uses sport-specific physiological anchors so every workout prescription is grounded in your actual fitness, not an estimate.

Swim: critical pace

Zones are derived from your CSS (Critical Swim Speed), the pace you can sustain for a ~1,500 m time trial. TEMPO expresses swim prescriptions as pace ranges (e.g. /100 m) so you can execute them with a pace clock or a GPS-enabled watch.

Bike: FTP / power

Bike zones are anchored to your FTP (Functional Threshold Power). TEMPO detects FTP from 20-minute maximal efforts in your history or you can set it manually in Settings → Zones → Bike. Prescriptions are given as power ranges and TSS targets.

Run: threshold pace / LTHR

Run zones are built from your lactate threshold heart rate (LTHR) or threshold pace, whichever you provide. TEMPO auto-detects threshold from tempo runs and race efforts. Prescriptions show both pace and heart rate so you can follow them without a power meter.

How prescriptions use your zones

When TEMPO generates a workout (say, a bike Z2 aerobic build) it translates the zone label into the exact wattage or pace band from your current thresholds. Updating a threshold in Settings immediately re-anchors all future prescriptions without changing the plan structure.