1. Click  in the navigator to open the 'Training Zones', and the click ' + Add' at the top right.
2. Select 'Training Intensity Calculator' in the wizard to define your training zones as a starting point for cycling and running.
3. The calculator is based on your age; gender; heart rate rest; heart rate max and an 'Estimated fitness level' or a 'Cooper test result = 12-minutes test' (Karvonen formula).
4. Once you finished the wizard, you know your training zones expressed as heart rate values. These heart rate values can be used to analyze or plan workouts.

If you want to determine the training zones in a more scientific and precise way, go to Step 5.