How do I set up my run training zones?

The workouts have metrics you can use to determine your effort. We use the Borg Rating of Perceived Exertion (RPE), heart rate, and running zones. You DO NOT need to use all of the different metrics. Pick the one that is the most comfortable for you!

The Addaero Pace Calculator: Use Addaero’s zone and pace calculators on the Addaero Platform to determine your Heart Rate and paces for all of our zones.

To access the Addaero zone calculator

, log-in to your Addaero account and then go to the “Settings” button at the bottom of the page. Click on the “workout zones” button on the left. Choose the running option under “sport” and the pace option under “zone type”. On the bottom right, there is a place called “zone formulas”. To set up your pace zones:  Click on the “Basic FT pace” button. Under “required parameters” there is a place to put in your functional threshold pace. Most people do not know this off hand, so luckily Addaero will calculate it for you. You will see a button next to “FT pace” with an “i”. Click on that and it has an explanation of FT pace and a place for you to put in a distance and time. It is the pace you can sustain for about 45-60 minutes or roughly 5 miles-11 miles depending on your speed. Once you enter that data, hit calculate. Then, hit the button on the bottom right “create zones using formula”. Your zones in the above right will now populate. Hit the “save” button on the upper right.

To set up heart rate: For zone type click on “heart rate”. On the bottom right, click on the “Basic HRR” button. Under “required parameters” there is a place to put in your max heart rate and your resting heart rate. Once you enter that data, hit calculate. Then, hit the button on the bottom right “create zones using formula”. Your zones in the above right will now populate. After you create your zones, hit the “save” button on the upper right.

Your workouts will be populated with the pace and heart rate that we would like you to achieve. Try your best to stick to the plan!

For more information and screen shots of the zone calculator page on Addaero: click here.

If you are interested in learning about how your best time for a particular race distance translates into potential times for other races distances, click here. For example, you can use your 5k time to predict how fast you can run a half marathon. If you have never run a race, do not worry about this part.

Pace zones explained:
Zone 1 – EZ Aerobic: Any level of training easier than your Aerobic training. Many of us will feel embarrassed going this slow! You will probably be about 10-15 bpm lower than your Aerobic Heart Rate (HR). Your long runs will be at the faster end of this zone.

Zone 2 – Aerobic: This a level of training described as comfortable but good quality training. You should be able to breathe comfortably and carry on a conversation. A formula to estimate your aerobic training zone is 180 – your age (+5 if your fit and -5 if you’re sick or have heart problems) i.e (180-35 = 145 + 5 = 150 bpm). Your long runs will be at slower end of this zone.

Zone 3 – Strong Aerobic: (or Aerobic Threshold) Often described as tempo this is high quality level training that is associate with the onset of labored breathing. You will be right at your aerobic threshold and slightly below your lactate threshold. The place where you can still breathe fairly well but your legs aren’t quite burning. Zone 3 is equivalent to marathon pace on the slower end and half marathon pace on the faster end.

Zone 4 – Lactate Threshold: This is a training level described as hard. It is above aerobic threshold where you can’t clear lactate as fast as you create it. You are right on the edge of major burn and increasing fatigue. This would be a pace you can keep for a 45-60 minute race. You start accumulating more lactate in blood than you are clearing. This is above strong aerobic and varies among athletes. Zone 4 is equivalent to half marathon pace and the top end is 10k pace.

Zone 5 – Supra Threshold: This is a training zone that is right around 5K pace for most and near 10K pace for the really fast runners and in between for many. Heart Rate is above your threshold and getting near 95% of your max HR.

Zone 6 – V02max: This is the max speed or intensity you can hold for roughly 4-8 minutes. A good indicator of VO2max is your fastest mile pace. It is a good speed to use when trying to enhance technique, speed strength and economy in your running. No heart rate for this one, just feel your pace out for what you feel you can do for 4-5 minutes.

Zone 7 – SupraMax – Sprints: 30sec up to 2 minute all out efforts. The race winner stuff! You will rarely hit this zone, except in the occasional stride.

Race Pace: The pace or effort at which you plan to go for the race you are training for. If the given workout doesn’t say the specific race pace to travel at then assume it is the pace at which you hope to go in your next important race. Zone is dependent on distance of race.

Hill Repeats: Use a 4-8 degree hill that takes between 40 seconds up to 3 minutes to climb. Recover on the down. Obviously – if you are on a 3-minute hill you don’t have to do at as many reps. For those folks in hill or mountain country – you can just keep climbing up and increase your intensity during the allotted interval times.

Track Workouts: High-end speed work!

Run: Most runs should also be aerobic or easy aerobic unless otherwise specified. They can be done outside, roads, trails or on treadmills. Again do a 10-15 min warm-up and a 5-10 min cool-down.

Final Note: All training is meant for your enjoyment, health-fitness and is supposed to make you feel good. If you fall off routine don’t worry just move things around a little until you are back on.

If you experience a bad hurt please back off and consult a physician.

Posted in: Training