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Athlete Tools

Running

Training Zones

Turn heart rate or threshold pace into five clear training intensities.

Calculate your training zones

01 · Setup

Choose your reference

Calculate zones from
Calculation method

Use a measured maximum if you have one. Watch estimates and age formulas can be useful starting points, but they may differ from your true max.

03 · Your results

Five training zones

Good to know

Use zones as ranges.

There is no single universal zone model. Coaches, watches and training platforms may use different boundaries or names, so compare the method as well as the zone number.

For easy running, the talk test remains useful: you should be able to speak in complete sentences. For harder sessions, combine pace or heart rate with perceived effort.