Training Tools · Running
Running Training Zones
Calculate your running pace zones and heart-rate zones from your threshold pace and running LTHR.
Enter one or both numbers to see a seven-zone breakdown with RPE and talk-test guidance for every session.
Your Numbers
Threshold pace (min:sec per km)
Your Thresholds
Enter your threshold pace, your running LTHR, or both, then select Calculate My Zones.
What Is Threshold Pace?
Your threshold pace is roughly the fastest pace you could hold for about an hour of hard, sustained running. It is the anchor every pace zone is scaled from.
What Is Running LTHR?
Lactate threshold heart rate is your average heart rate during a hard, steady effort of roughly 30 to 60 minutes. Running LTHR is usually higher than cycling LTHR, so use a running-specific value here.
Pace, Heart Rate And Feel
Pace responds instantly, heart rate lags and drifts, and perceived effort tells you what your body is actually experiencing. The best sessions use all three together.
These calculations provide general training guidance and do not replace individual physiological testing or professional coaching. Different platforms and coaches may use slightly different zone systems.