Running Pace Zones Calculator
Convert your threshold pace into Joe Friel’s 7 running zones, from recovery to anaerobic intensity.
4:00/km · 7 zones
Threshold Pace 4:00/km
Running pace zones
| Zone | % speed | /km |
|---|---|---|
| Z1 — Recovery | ≤78% | 5:08+ |
| Z2 — Endurance | 79–88% | 4:33–5:07 |
| Z3 — Tempo | 89–94% | 4:15–4:32 |
| Z4 — Sub-threshold | 95–101% | 3:58–4:14 |
| Z5a — Super-threshold | 102–103% | 3:53–3:57 |
| Z5b — Aerobic Capacity | 104–111% | 3:36–3:52 |
| Z5c — Anaerobic Capacity | >111% | <3:36 |
How it works
Enter your threshold pace. You can estimate it with the Threshold & CV Pace Calculator or from a properly executed solo 30-minute time trial. The seven zones update automatically.
What to keep in mind
The zones depend on the accuracy of your threshold pace. If it is outdated or incorrect, all zones shift accordingly. The boundaries are not absolute physiological markers: use them alongside RPE and, where appropriate, heart rate. In heat, wind or on gradients, the same effort corresponds to a different actual pace.
Methodology & sources
Zones follow the Joe Friel for Running (7) model. Percentages apply to the speed corresponding to your threshold pace, not directly to time per kilometre. Zones: Z1 ≤78%, Z2 79–88%, Z3 89–94%, Z4 95–101%, Z5a 102–103%, Z5b 104–111% and Z5c >111% of threshold speed. Calculations use no intermediate rounding; final paces are displayed to the nearest second.
Last updated: 14 August 2026
Zones define intensity, not the session.
Zones define intensity, but not your weekly load. The time you spend in each zone determines the result. Let us plan the right distribution for your goals.