FREE RUNNING TOOL
TRAINING
ZONES.
Use the average from the final 20 minutes of a hard 30-minute test—or a recent 10K—to set practical zones.
Z1Easy / recovery6:40 – 12:30 min/km
Z2Aerobic endurance5:41 – 6:40 min/km
Z3Steady / tempo5:19 – 5:41 min/km
Z4Threshold5:00 – 5:19 min/km
Z5Above threshold4:43 – 5:00 min/km
Z6VO₂ / severe4:21 – 4:43 min/km
Z7Speed / neuromuscular3:20 – 4:21 min/km
How to get a useful threshold
- Warm up, then complete a hard but controlled 30-minute time trial.
- Record the average pace, heart rate or power from the final 20 minutes.
- Enter that number above and use the ranges as guides—not walls.
REFERENCE VIDEO
Training zones,
explained.
Watch the walkthrough for more context on setting and using your running training zones.