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Zones

Zones - Running


This article is part of Our philosophy: Training Zones and will describe the Zones we use for running

Based on your Maximum Heart Rate

Z1: 65% - 75%
Z2: 75% - 79%
Z3: 80% - 89%
Z4: 90% - 100%

Based on your Lactate Heart Rate

Z1: 75% - 85%
Z2: 85% - 89%
Z3: 90% - 94%
Z4: 95% - 99%
Z5: 100% - 106%
Z6: > 106%

Based on your Functional Threshold Pace (FTP)

Z1: 70% - 78%
Z2: 78% - 87%
Z3: 88% - 94%
Z4: 95% - 99%
Z5: 100% - 111%
Z6: > 111%

More information

- how to calculate critical running speed
- how to calculate maximum running heart rate
- Our philosophy: Target Pace

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