1. What Are Running Zones?

Running zones are pace ranges that correspond to different intensity levels in training. They help runners train at appropriate intensities for specific physiological adaptations.

2. How Does the Calculator Work?

The calculator uses the running zones equation:

Where:

• \( lactate\_threshold \) — Your lactate threshold pace in minutes per kilometer
• \( percentage \) — The percentage of your threshold pace you want to calculate

Explanation: The equation calculates training paces based on percentages of your lactate threshold pace, which is a key physiological marker for endurance performance.

3. Importance of Running Zones

Details: Training in specific zones helps optimize different physiological systems (aerobic base, lactate threshold, VO2 max) and prevents overtraining.

4. Using the Calculator

Tips: Enter your lactate threshold pace (typically your 1-hour race pace) and the percentage you want to calculate. Common percentages are 85-90% for easy runs, 100% for threshold, and 105-110% for interval training.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my lactate threshold pace?
A: It's approximately the pace you could maintain for a 1-hour race. For many runners, this is similar to 10K race pace + 10-15 seconds per km.

Q2: What are typical running zones?
A: Common zones are: Zone 1 (Recovery) 70-80%, Zone 2 (Aerobic) 80-90%, Zone 3 (Tempo) 90-100%, Zone 4 (Threshold) 100%, Zone 5 (VO2 Max) 105-110%.

Q3: Should heart rate be used with pace zones?
A: Yes, combining pace and heart rate zones provides the most complete picture of training intensity.

Q4: Do zones change with fitness?
A: Yes, as your fitness improves, your lactate threshold pace will increase, so zones should be recalculated periodically.

Q5: Are these zones suitable for beginners?
A: Beginners may want to use perceived exertion initially, as their pace may not correlate well with physiological markers.