Run Theory

BENCHMARK

Training Zone Calculator

Pick how you tested, enter your number, and this returns your threshold and full zones. Threshold is the 100% anchor (your roughly one hour effort). Tests and race times are converted back to threshold for you.

Test or race used

Athlete name

shown on your card

Average pace

min : sec per km

Average HR, last 15 min

bpm

Your Threshold

Derived from your test. LT anchored at 100%.

Pace Zones · per km

Shown as % of threshold pace (faster = higher %)

Heart Rate Zones

Shown as % of LTHR (threshold HR = 100%)

Predicted Races · time and pace

Predicted from your threshold with the Riegel endurance model. Starting points to refine in TrainingPeaks.

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