Guide: How to calculate your training zones

Training zones give your training more structure, and it will be easier for you to know whether your training is varied enough and whether you distribute your training optimally. The right training zones will ensure to help you get more out of your training, as well as reduce the risk of injury.

Why is it important to know your training zones?

If you want to train as efficiently as possible, then there is no way of getting around your training zones. You need to know your personal training zones in order to get the most out of the time you spend in your running shoes.

The idea behind training zones is to establish different levels of intensity, so you have, for example, a zone for your interval training, a zone for your long distance runs etc. By calculating the correct training zones, you will be able to always know EXACTLY how fast (or intense) you have to run on each run to get the most out of your workout! Thus, you will know how fast you have to run on your long distance sessions, how fast you have to run for your interval training, and how slow you have to run when you are recovering etc.

In this article you will meet a few more examples of how the training zones may be split up for runners of different abilities. However, it is important to emphasise that the training zones are completely personal and only work for your individual situation. So two people who both run 5 km in 25 min do not necessarily have the same training zones.

The 5 training zones

There are many ways to establish the training zones, all depending on how you use the zones. But as a general rule they are based on HEART RATE and/or TEMPO - in some cases, also in WATTAGE.

The most frequently used model consists of 5 zones, which also form our starting point for the example below. They look like this:

1. Aerobic fat burning (recovery zone)
2. Aerobic carbohydrate burning
3. Tempo running
4. Interval training
5. VO2max (intensive interval training)

How do I calculate my training zones for running? 

To find your zones, you must either "guess" or work them out by measuring. Here in the article, we review 3 popular methods to calculate your training zones.

1. Estimate based on your maximum heart rate
2. Estimate based on your competition speed
3. The most accurate: Measuring via running test

The Classic Method: Based on testing your maximum heart rate

The max heart rate test requires a heart rate belt and heart rate monitor. If you have this, then you can do the following:

1. Warm up thoroughly
2. Gradually run quicker and quicker for 4-6 minutes on a flat surface
3. Finish on a long hill where you gradually increase the intensity 
4. Increase the intensity as much as you can until you can't run anymore!

The test is obviously tough as you have to give everything when running. - You must run flat out and as hard as possible! Therefore, you may also need to repeat the test more than one time if you want to be sure that the result is correct.

Once you know your maximum heart rate, you can establish your training zones by calculating different percentages of your maximum heart rate. Below we give you an option of how to divide into 5 zones, based on the percentage of maximum heart rate:

1. Recovery running. Up to 65%
2. Jogging/leisurely running. From 65 to 75%
3. Tempo running. From 75 to 90%
4. Interval running. From 90 to 95%
5. Maximal running. From 95%

It is worth noting that the suggestion above should be taken with a pinch of salt - there are obvious individual differences between the zones, if you actually measure yourself in comparison to the suggested zones, rather than estimating based on your maximum heart rate. To measure yourself (and get COMPLETELY accurate training zones), it requires a running test with spirometry equipment.

Here you can see an example of how the training zones can be divided for 2 different people; one with a maximum heart rate of 200, and one with 180:

Example 1: Max heart rate of 200

Example 2: Max heart rate of 180

Garmin or Coros can also help to estimate your training zones 

In both Garmin and Coros' systems, you have the option of defining a set of training zones. For example, you can enter your maximum heart rate and then have your training zones automatically set up.

There are slightly different approaches to how the different systems estimate the zones, but it is important to remember that it is also an estimate and not a precise value - thus, there is a certain amount of uncertainty associated with the values. - And if you want to enter the maximum heart rate, then ideally you should have done the maximum heart rate test first.

Formula for calculating your maximum heart rate

Can you use a formula to calculate your maximum heart rate? - No, you can't! There are simply too many uncertainties associated with the various formulas that exist, and therefore you need to do the maximum heart rate test first, if you want to make use of this method.

If you use a formula to estimate your maximum heart rate, you might as well just do you running training based on what you feel!

The tempo based approach

There are several ways of doing this - one of the most widely used is the "Jack Daniels' Running Formula"; for many years Jack Daniels has done research in the field of running, and has amongst other things developed a formula, which can help to calculate both training zones and competition times based on your "fitness level", which is otherwise described as your "VDOT". The only thing it requires is that you have a fairly recent competition time that you can enter into the formula.

In other words, you have to have run as fast as possible over a given distance very recently. Then enter the result of this into the Jack Daniels' "Running Calculator".

Below you can see two examples of zones baesd on Jack Daniels' Running formula:

5 km in 30 minutes

• Gives a ”VDOT”-score of 30,8
• Training zones in min/km:
  1. ”Recovery running”: 7:41 – 7:00
  2. ”Jogging/leisurely running”: 7:00 – 6:43
  3. ”Tempo running”: 6:43 – 6:04
  4. ”Interval running”: 6:04 – 5:24
  5. ”Maximal running”/intensive interval running: 5:24 – 5:04

Half marathon in 1.45

• Gives a ”VDOT”-score of 42,6
• Training zones in min/km:
  1. ”Recovery running”: 6:24 – 5:49
  2. ”Jogging/leisurely running”: 5:49 – 5:10
  3. ”Tempo running”: 5:10 – 4:51
  4. ”Interval running”: 4:51 – 4:28
  5. ”Maximal running”/intensive interval running: 4:28 – 4:13 

Here you can type your own values into the calculator: 

As with a maximum heart rate test, the tempo based approach also contains some uncertainty with the zones the formula calculates for you. But, if the alternative is no training zones at all, then this is definitely a strong starting point. 

Running test

The best and most accurate method is without doubt by doing a running test.

The running test is also called an oxygen uptake test, but in fact it is not only oxygen that is interesting but also other parameters. It is important that you conduct the test in a place where the equipment is of a professional quality and is able to measure both oxygen and CO2. It is the combination of these measurements that makes it possible to identify correct training zones.

In short, through a running test, you are measuring how the body generates energy for running at different levels of intensity. Based on this, it is possible to define the various "divisions" in energy systems - and thereby your training zones.

The actual test is conducted on a treadmill, where you wear a mask, which is connected to the spirometry equipment.

References

• Jamnick NA et al. An Examination and Critique of Current Methods to Determine Exercise Intensity (2020)