| Your Race Pace | hesaplanacak |
|---|---|
| Zone 1 - Easy (65-75%) | hesaplanacak |
| Zone 2 - Aerobic (75-85%) | hesaplanacak |
| Zone 3 - Tempo (85-90%) | hesaplanacak |
| Zone 4 - Threshold (90-95%) | hesaplanacak |
| Zone 5 - VO2 Max (95-100%) | hesaplanacak |
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Why Train in Zones?
Training too hard too often leads to overtraining, injury, and plateau. Training too easy produces insufficient stimulus. Zone-based training ensures you get the right stimulus at the right intensity, with adequate recovery — the foundation of long-term performance improvement.
5-Zone Pace System
| Zone | % of Max HR | % of Threshold Pace | Benefit |
|---|---|---|---|
| Zone 1 – Recovery | 50–60% | Slower than 75% | Active recovery, fat metabolism |
| Zone 2 – Aerobic | 60–70% | 75–85% | Aerobic base, mitochondrial growth |
| Zone 3 – Tempo | 70–80% | 85–95% | Lactate clearance efficiency |
| Zone 4 – Threshold | 80–90% | 95–105% | Lactate threshold, race pace |
| Zone 5 – VO2 Max | 90–100% | 105–115% | Maximum oxygen utilization |
The 80/20 Rule
Elite endurance athletes spend approximately 80% of their training in Zone 1–2 (easy) and 20% in Zone 4–5 (hard). Most recreational runners make the mistake of doing most training at a "medium hard" Zone 3 — too hard to recover well, too easy to provide high-end stimulus.
How to Find Your Threshold Pace
- Field test: Run as fast as possible for 30 minutes — average pace is close to threshold
- Race pace: Your 10K race pace is approximately lactate threshold pace
- Heart rate: Threshold is where you can speak only in short phrases
How to Use This Calculator
Using our calculator is simple: enter the required values into the input fields and click the calculate button. Results are displayed instantly on screen. You can adjust the values and recalculate to compare different scenarios and find the best option for your situation.
Frequently Asked Questions
| Question | Answer |
|---|---|
| How accurate are the results? | We use standard formulas and up-to-date 2025 rates. Individual circumstances may vary slightly. |
| Is this calculator free? | Yes, completely free and no registration required. |
| What should I do for exact figures? | For precise information, consult a relevant professional or official authority. |
| Does it work on mobile devices? | Yes, it works seamlessly on all devices and screen sizes. |
Important Notes
This calculator is provided for informational purposes only. For legal, financial, or medical decisions, always seek advice from qualified professionals. Calculation results do not constitute official documents. Legislative changes may affect results; please visit the relevant official website for the most up-to-date information. Our calculators are regularly updated to reflect current regulations and rates.
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