How Do We Determine Pace Zones?
From now on, pace zones are determined using a well structured scientific tool called the Pace-Duration Model, similar to the best known Power-Duration Model in the cycling community. This method allows for three parameters to be calculated.
- Maximal Speed: 1-sec maximum speed registered.
- Anaerobic Work: The longest distance you can run in 1 minute.
- Critical Speed: Also associated as your 10-km pace (Threshold Pace).
What Are the Pace Zones?
These three key parameters now allow for a higher degree of personalization to Pace Zones for more accurate training.
- Zone 1 (Aerobic Endurance): This range is ideal for improving your Base ability.
The boundary between zones 1 and 2 is referred to as your Aerobic Threshold, an intensity at which you are optimizing fat as fuel.
- Zone 2 (Aerobic Power): This range is considered your tempo, ideal for improving your marathon pace.
- Zone 3 (Threshold): This range covers roughly 2-5% below and above your Threshold Pace, ideal for improving your Endurance ability.
- Zone 4 (Anaerobic Endurance): This range refers to your anaerobic capacity, and ideal for improving your Speed ability.
The boundary between zones 4 and 5 is referred to as your VO2max pace, an intensity you can sustain for roughly 3-7min.
- Zone 5 (Anaerobic Power): This range refers to your sprint pace, ideal for improving your Sprint ability.
Effort Pace also works with these 5 pace zones. Make sure you use Effort Pace during trail or hilly runs to adapt your workout to your own individualized effort.
As we understand how complex creating workouts can become, we have synthesized the Pace Zones in this chart below with an associated workout example to make planning easier.
|Pace Zone||Running Fitness Ability||Ideal Time Spent per workout||Workout Example|
|Aerobic Endurance||Base||>2h||Continuous long run|
|Aerobic Power||Endurance||>45min||Continuous marathon pace|
|Threshold||Endurance||~30min||Beginner Threshold Development|
|Anaerobic Endurance||Speed||~15min||Beginner VO2max Development|
|Anaerobic Power||Sprint||~8min||Track Pyramid – Short Distance|
If you wish to get individualized insights from your own personal data, please feel free to send us a message through email@example.com and we will be happy to help you in your training journey!
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