Bike power zones/Run Zones/Swim Zones

My Bike Power Zones were created with data I submitted from the Maupin TT stage race spring 2007, Florida 1/2 IM in May, and IM Roth in June. They are on the lower end of the spectrum and conservative according to Olaf, and may increase over time.

Important to realize that these are independent of HR

Z1 = <180 = recovery
Z2 = 180-220 = base training
Z3 = 220-270 = IM pace
Z4 = 270-300 = 1/2 IM pace
Z5 = 300-330+ = Olympic distance pace

Looking at these, and riding for 2 weeks now using these values, I can now understand that I was training in a wattage zone too low thus far this year. My recovery zone of 130-150 and what I thought was my base zone at 150-200 I think were underestimating my ability.

Run Zones: These are nearly identical to what I had already been using for the past 2 years. Not much new here.
Z1 = 105-126 = up to 8 min pace
Z2 = 127-134 = 7:15 pace
Z3 = 135-141 = 6:35-7:15 pace.
Z4 = 142-148 = 6-6:35 pace
Z5 = 149-153+ = 5:35-6 pace

Swim Zones: These are pure estimations on my goal to break 60 minutes. They are based on a 50 meter pool so are about 2 sec/100 slower compared to a 25 meter pool.

Z1 = 1:46/100
Z2 = 142-145/100
Z3 = 138-141/100
Z4 = 135-147/100
Z5 = 132-134/100

In 25 meter pool, I subtract 2 seconds. So, Z5 would be 130-132.
These also may (hopefully) change over time and trend downward.