1. What is Training Pace?

Training pace is the optimal running speed for aerobic training, calculated based on your maximum heart rate which is estimated from your age.

2. How Does the Calculator Work?

The calculator uses the training pace formula:

Where:

• \( 220 - age \) — Estimated maximum heart rate
• \( 0.7 \) — 70% of maximum heart rate for aerobic training
• \( age \) — Age in years

Explanation: The equation calculates the heart rate zone that corresponds to optimal aerobic training intensity.

3. Importance of Training Pace

Details: Training at the correct pace maximizes aerobic benefits while minimizing injury risk and overtraining.

4. Using the Calculator

Tips: Enter your age in years. The value must be valid (between 1-120).

5. Frequently Asked Questions (FAQ)

Q1: Why use 70% of maximum heart rate?
A: 70% is typically the optimal intensity for aerobic base training, improving endurance without excessive strain.

Q2: What are typical training pace ranges?
A: For most runners, this corresponds to a pace where you can maintain a conversation (5:30-7:30 min/km for beginners).

Q3: How accurate is the 220-age formula?
A: It's an estimate. Individual maximum heart rates can vary by ±10-20 beats per minute.

Q4: Should I adjust for fitness level?
A: More experienced runners might use 75-80% of max HR, while beginners might use 65-70%.

Q5: Can I use this for other sports?
A: The concept applies to any aerobic activity, but pace conversions will differ.