Training Pace Zones

Get your personalized training zones based on a recent race result

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Understanding Training Zones

🟢 Easy / Recovery (60-75% HR)

Most of your weekly mileage should be at easy pace. This builds aerobic base and promotes recovery. You should be able to hold a conversation.

🔵 Long Slow Distance (65-78% HR)

Weekend long runs build endurance. Run at easy pace or slightly faster. These prepare you for race-day distance.

🟡 Tempo / Threshold (82-88% HR)

Sustained effort at lactate threshold. Improves your ability to maintain faster paces. Typically 20-40 minute sessions.

🔴 Interval / VO2max (88-95% HR)

Hard repeats of 3-5 minutes with recovery. Develops maximum oxygen uptake. Key workout for 5K-10K improvement.