Sports & Fitness tool

Running Training Pace Zones

Estimate easy, steady, tempo, and interval paces from a recent race.

How to use Running Training Pace Zones

Running training zones divide effort into intensity ranges, often based on pace, heart rate, or perceived effort.

Basic idea

Reference pace or heart rate x zone range = training target

Are running zones based on pace or heart rate?

They can use either. Pace is direct, while heart rate reflects internal effort and can change with conditions.

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• Heart Rate Zone CalculatorEstimate five training zones from age or a known maximum heart rate.
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• Training Volume CalculatorCalculate exercise volume from sets, repetitions, and load.