Run - Run Zones Information Sheet

Run-Walk Calculator

Triathlon estimates based on % drop-off

When you complete the run in a triathlon you will run slower than your standalone run times.  Based on a well paced race then typically:
  • The run (5k-21k) in a triathlon will be between 5-10% slower than standalone run times.
  • For a marathon in an iron distance race the benchmark time is about 20% slower.

Heart Rate and Pace Training Zones

FTPa is the maximal running pace an individual can sustain for an effort of approximately 45 - 60 min in duration

LTHR calculation has its basis from the test protocol outlined in
  • The actual value used will be the average HR for the final 20mins if the effort level in the test was constant.  If the effort level was not constant the LTHR is an estimate derived from analysing the data and taking account of variable effort level.
  • The more times you do this test the better you get at pacing and the more robust you estimate of LTHR will be.
  • LTHR can change over time due to training and age.

Joe Friel Heart Rate Zone and Pace Zone

The set of numbers in this table are calculated from formulas defined in

Jack Daniels Training Zones

The set of numbers in this table are calculated from the Jack Daniels Tables to be found in Daniels' Running Formula 2nd Edition.

The numbers within this table may differ ever so slightly to those calculated here - this is because my calculator uses the table values and applies a linear interpolation where the exact computation methodology for the Run Smart Project is unknown.

Maximum Aerobic Training Heart Rate

This value is included for REFERENCE only. Many athletes have come across this computation method of setting their aerobic HR zones.  Any HR calculation based on age tends to be inaccurate - for some people of course it will work but for many others it is wrong.  Another drawback of this method is that it utilises the same HR for both cycling and running but typically running HR is 8-12bpm higher than cycling HR for the same intensity based on an average size person.