Your sea-level FTP and threshold paces are wrong at altitude. Get sport-specific zone adjustments so you train at the right intensity from day one.
Heart rate at altitude: HR zones (in BPM) don't shift — your max HR stays the same. But HR runs higher for equivalent effort, especially above 8,000 ft. Use power or pace to set intensity, and treat elevated HR as a warning sign to back off.
Enter your altitude, metric type, and current training values to get altitude-calibrated zones.
Methodology: Performance reductions are calculated using VO₂ max reduction models (Wehrlin & Hallen, 2006) applied to sport-specific aerobic dependency factors. Zone boundaries use the 5-zone Coggan/Allen model for cycling and equivalent lactate-threshold zones for running. Training volume recommendations are based on ACSM altitude training guidelines.
Evidence-based frameworks for training, adjusting intensity, and racing smart above 5,000 ft — whether you're competing or just getting started.