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Joe Friel threshold-based running pace zones

Computes Joe Friel published running-pace zones from an already measured functional threshold pace,not an arbitrary race distance. Multipliers apply to time/km,not speed. Preserves published rounded gaps and overlap between zones4and5a;does not force exclusive classification. No workout frequency,duration or medical suitability prescription.

Computes Joe Friel published running-pace zones from an already measured functional threshold pace,not an arbitrary race distance. Multipliers apply to time/km,not speed. Preserves published rounded gaps and overlap between zones4and5a;does not force exclusive classification. No workout frequency,duration or medical suitability prescription.

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Result

Enter your values and run the tool to see your result.

How to use this tool

Check the units, enter your values, and run the tool. Results follow the assumptions and method below.

Calculation method

Zone1: slower than thisthreshold*1.29
Zone2 faster endthreshold*1.14
Zone2 slower endthreshold*1.29
Zone3 faster endthreshold*1.06
Zone3 slower endthreshold*1.13
Zone4 faster endthreshold*0.99
Zone4 slower endthreshold*1.05
Zone5a faster endthreshold*0.97
Zone5a slower endthreshold*1
Zone5b faster endthreshold*0.9
Zone5b slower endthreshold*0.96
Zone5c: faster than thisthreshold*0.9

References