TrainerPlan

Understanding Training Zones

Training zones are intensity ranges that help you optimize your workouts for specific physiological adaptations. Each zone targets different energy systems and provides unique benefits to your running performance.

6 Zones Method divides your training into 6 zones for more detailed intensity progression, ideal for structured training plans and advanced athletes who want precise control over their training load.

5 Zones Method simplifies this to 5 zones, making it easier to understand and follow for most runners while still providing comprehensive training guidance.

Both methods calculate zones based on your threshold pace, ensuring personalized and effective training intensities.

What is Threshold Pace?

Threshold pace, also known as lactate threshold or functional threshold pace (FTP), is the fastest pace you can sustain for approximately 60 minutes of continuous running. It represents the point where lactate begins to accumulate in your blood faster than your body can clear it.

This pace is crucial for training because:

• Training Baseline: All other training zones are calculated as percentages of your threshold pace
• Performance Indicator: Improvements in threshold pace directly correlate with race performance
• Optimal Training: Training near threshold improves your body's ability to clear lactate and sustain faster paces

You can determine your threshold pace through a 30-minute time trial test (95% of average pace) or use recent race performances as shown in the "Test Performance" option above.