ZONE HEART RATE (H.R) RANGE FT Pace min/km Training example Benefits FT Pace min/mile
RECOVERY
1
↓ Low H.R:
107

↑ High H.R:
132
05:27
05:02
  • Easy Run
    		•
  • Helps recovery
  • High fat use
    		•
    08:46
    08:07
    ENDURANCE
    2
    ↓ Low H.R:
    132

    ↑ High H.R:
    149
    05:02
    04:38
  • Conversation Rhythm (that you can follow a conversation)
    		•
  • Increased in aerobic enzymes
  • Increased mitochondria
    		•
    08:07
    07:28
    TEMPO
    3
    ↓ Low H.R:
    149

    ↑ High H.R:
    157
    04:38
    04:14
  • Marathon race pace
  • High aerobic zone
    		•
  • Increased aerobic endurance
  • Preparation for more work
  • Key area for long runs
    		•
    07:28
    06:49
    THRESHOLD
    4
    ↓ Low H.R:
    157

    ↑ High H.R:
    165
    04:14
    03:50
  • Long intervals
  • 10K and 21K running intervals
    		•
  • Improves aerobic threshold
  • Delays exhaustion in race pace
    		•
    06:49
    06:10
    INTERVAL
    5
    ↓ Low H.R:
    165

    ↑ High H.R:
    182
    03:50
    03:25
  • 2 to 5 minute intervals
  • 5K race pace workouts
    		•
  • VO2 max increase
  • Increased threshold rhythm
    		•
    06:10
    05:31


    Borg stress scale
    0

    1

    2
    Total rest

    Very gentle effort

    Gentle
    3

    4
    Moderate effort

    A little bit hard
    5

    6
    Hard
    7

    8

    9

    Very hard
    10
    Maximum effort