| Zone | Heart Rate Range | Pace min/mi | Workout Example | Benefits | min/km |
|
Recovery
1
|
Low
107
High
132
|
08:46
08:07
|
Easy run, covering the ground
|
Facilitates Recovery
High fat utilization
|
05:27
05:02
|
|
Endurance
2
|
Low
132
High
149
|
08:07
07:28
|
Conversational pace
Moderate endurance zone
|
Increased capillary density
Increased aerobic enzymes
Increased Mitochondria
|
05:02
04:38
|
|
Tempo
3
|
Low
149
High
157
|
07:28
06:49
|
Feels like work
Marathon Race Pace
High aerobic zone
Somewhat hard
|
No mans land on easy days
Increased aerobic endurance
Preparation for more work
Key zone for long course racing
|
04:38
04:14
|
|
Threshold
4
|
Low
157
High
165
|
06:49
06:10
|
Long intervals
10k-1/2 marathon race pace
|
Increased economy at threshold
Race specific training
Increased time to exhaustion
|
04:14
03:50
|
|
Interval
5
|
Low
165
High
182
|
06:10
05:31
|
2 to 5 minute intervals
1 mile to 5k pace
|
Increased VO2 max
Increased pace at threshold
|
03:50
03:25
|
Borg Adjusted Rating of Percieved Exertion
| RPE | Description |
| 0 | Nothing at All |
| 0.5 | Extremely Weak |
| 1 | Very Weak |
| 2 | Weak (Light) |
| 3 | Moderate |
| 4 | Somewhat Strong |
| 5 | Strong |
| 6 | |
| 7 | Very Strong |
| 8 | |
| 9 | |
| 10 | Extremely Strong (near max) |