Running Pace and Heart Rate Training Zones Calculator
Find your threshold. Build your zones.
Your lactate threshold heart rate (LTHR) and threshold pace are the foundation of your training zones. This simple field test gives you a good approximation of both in 30 minutes.
How to run the test
Find a flat, controlled surface where you can run uninterrupted for 30 minutes. Warm up easy for 10 to 15 minutes, then run as hard as you can sustain for the full 30 minutes.
When you're done, review your data: your average heart rate over the final 20 minutes is your LTHR, and your average pace over the full effort is your threshold pace.
Enter both into the calculators below to get your training zones.
Running Pace Training Zones
Enter your threshold pace to calculate your CTS running training zones.
:
Please enter a valid pace
Training zones
Your zones will appear here
Recovery run—min/mi
Endurance run—min/mi
Steady state run—min/mi
Tempo run—min/mi
Running interval—min/mi
Running Heart Rate Training Zones
Enter your threshold heart rate to calculate your CTS running heart rate training zones.
bpm
Please enter a valid heart rate (100–220 bpm)
Training zones
Your zones will appear here
Recovery run—bpm
Endurance run—bpm
Steady state run—bpm
Tempo run—bpm
Running interval—bpm
You can learn more about the key running workouts CTS Coaches use when training athletes here. If you'd like help determining your training zones and designing your training plan, consider working with a CTS Coach. Schedule a free consultation here.