:
| Zone | Name | % VMA | Speed (km/h) | Pace (min/km) | Purpose |
|---|
Zones based on the Billat 5-zone model. Paces are approximate – adjust by feel.
Training zone breakdown (Billat model)
- Zone 1 – Easy / Recovery (60–75% VMA): Long slow distance, recovery runs. Very comfortable, conversational pace.
- Zone 2 – Aerobic (75–82% VMA): Base building and long runs. Comfortable but requires focus.
- Zone 3 – Tempo (82–87% VMA): Comfortably hard. Marathon pace and tempo runs. Builds lactate threshold.
- Zone 4 – Threshold (87–93% VMA): Half-marathon effort. Hard but sustainable for 20–60 min. Raises lactate threshold significantly.
- Zone 5 – VO₂max / Intervals (95–100% VMA): Short intervals (3–5 min). Very hard. Maximizes aerobic capacity.
- Zone 6 – Speed (105–120% VMA): Short fast repetitions (30–60 s). Develops running economy and neuromuscular power.