Do you run regularly but never know what pace to train at? Do you wonder why some runners improve quickly while you plateau despite your efforts? The answer lies in two words: training zones. Mastering your 5 zones is the key to improving intelligently, avoiding overtraining, and reaching your goals.

Why Running in Zones Changes Everything

Most amateur runners make the same mistake: they run too fast during easy runs and not fast enough during intervals. Result: chronic fatigue, plateaus, and sometimes injury.

❌ The classic mistake

"I always run at the same pace, around 5:30/km, whether it's an easy jog or a threshold session." → You're developing neither your base endurance nor your speed. You're running in the "gray zone" that tires you without improvement.

Training zones allow you to:

Structure your sessions - Each run has a specific goal
Recover properly - 70-80% of your volume in easy zone
Progress on all fronts - Endurance, threshold, and VMA
Avoid overtraining - Respect recommended intensities

The 5 Training Zones Explained

Each zone corresponds to a percentage of your VMA (Maximal Aerobic Speed) and targets a specific energy system. Here are the 5 zones you need to master.

Zone 1 - Recovery / Base Endurance

60-70% VMA

Feel: You can hold a full conversation without being out of breath. If you can't talk, you're going too fast.

Physiological benefits:

Develops your capillary network (vascularization)
Improves fat utilization as fuel
Strengthens tendons and ligaments without stress
Facilitates active recovery

📊 Recommended volume: 70-80% of your weekly mileage

Zone 2 - Active Endurance

70-80% VMA

Feel: Comfortable but sustained. You can speak in short sentences. Moderate effort.

Physiological benefits:

Develops aerobic endurance
Improves running economy
Ideal for long runs
Prepares body for higher intensities

📊 Typical use: Weekend long runs

Zone 3 - Tempo / Aerobic Threshold

80-88% VMA

Feel: "Comfortably uncomfortable". More noticeable breathing, conversation difficult. Half-marathon pace.

Physiological benefits:

Improves lactate threshold
Develops ability to "hold" a pace
Prepares for 10K to half-marathon races
Optimizes glycogen utilization

📊 Typical use: Tempo sessions (20-40 min continuous)

Zone 4 - Anaerobic Threshold / Resistance

88-95% VMA

Feel: Intense effort, heavy breathing. Unable to talk. 10K race pace.

Physiological benefits:

Pushes back anaerobic threshold
Improves lactate tolerance
Develops resistance to prolonged effort
Simulates race conditions

📊 Typical use: Long intervals (1000m, 2000m)

Zone 5 - VMA / VO2max

95-105% VMA

Feel: Maximum effort, near exhaustion. Sustainable for 3 to 6 minutes maximum.

Physiological benefits:

Develops VO2max and aerobic power
Improves running economy at high intensity
Recruits fast-twitch muscle fibers
Boosts VMA (virtuous circle)

📊 Typical use: Short intervals (30-30, 200m, 400m)

Concrete Example: Your Zones with 16 km/h VMA

Let's take the example of a runner with a VMA of 16 km/h. Here are their personalized training zones, displayed exactly as in Run Pulse:

Zone	% VMA	Speed (km/h)	Pace (min/km)
Z1	60-70%	9.6 - 11.2	6:15 - 5:21
Z2	70-80%	11.2 - 12.8	5:21 - 4:41
Z3	80-88%	12.8 - 14.1	4:41 - 4:15
Z4	88-95%	14.1 - 15.2	4:15 - 3:57
Z5	95-105%	15.2 - 16.8	3:57 - 3:34

💡 Automatic calculation with Run Pulse

Connect your Strava account and Run Pulse automatically calculates these zones from your detected VMA. No more calculator needed!

Example Workouts for Each Zone

Here are concrete examples of workouts for each zone. These are exactly the sessions that Run Pulse AI generates in your personalized training plans.

Z1 Workout - Recovery Run

Duration: 40-50 min at 6:00-6:15/km
When: Day after intense session or race
Goal: Active recovery, maintain volume

Z2 Workout - Long Run

Duration: 1h15 to 1h30 at 5:00-5:20/km
When: 1x per week (weekend)
Goal: Develop base endurance

Z3 Workout - Tempo

Structure: 15' warm-up Z1 + 25' tempo Z3 (4:30/km) + 10' cool-down Z1
When: 1x per week
Goal: Improve threshold, half-marathon prep

Z4 Workout - Long Intervals

Structure: 15' warm-up + 5×1000m Z4 (4:00/km) R=2'30 + 10' cool-down
When: 1x every 10-14 days
Goal: 10K specific resistance

Z5 Workout - Short VMA

Structure: 15' warm-up + 2×(10×30" Z5/30" recovery) R=3' + 10' cool-down
When: 1x per week
Goal: Develop VMA and aerobic power

🎯 Get your personalized workouts

Run Pulse AI generates training plans with sessions adapted to YOUR VMA and goals. Each week adapts to your progress.

Heart Rate Zones vs Pace Zones: Which to Choose?

You can define your zones two ways: by heart rate (% HR max) or by pace (% VMA). Here are the advantages of each approach.

Heart Rate Zones

Advantages:

✅ Reflects actual effort (fatigue, heat)
✅ Automatically adapts to terrain
✅ Ideal for endurance (Z1-Z2)

Limitations:

❌ 30-60s lag at start of effort
❌ Imprecise for short intervals
❌ Requires accurate HR strap

Pace Zones (VMA)

Advantages:

✅ Immediately responsive
✅ Precise for intervals (Z4-Z5)
✅ Easy to monitor on GPS watch

Limitations:

❌ Doesn't reflect fatigue
❌ Affected by wind and elevation
❌ GPS sometimes inaccurate in forests

💡 Our recommendation

Use pace (VMA) for intensity sessions (Z3-Z5) and heart rate for endurance (Z1-Z2). Run Pulse displays both formats for each zone.

FAQ - Frequently Asked Questions About Zones

❓ How often to recalculate zones?

Your zones change with your VMA. Recalculate them every 2-3 months or after significant progress. Run Pulse automatically recalculates your VMA weekly and updates your zones accordingly.

❓ Should I stay strictly in my target zone?

Zones are ranges, not strict limits. A ±5% variation is normal. The important thing is respecting the session's intent: easy = really easy, hard = really hard.

❓ What about Zone 6 (anaerobic)?

Some models include Zone 6 for pure sprint (> 105% VMA). Run Pulse uses the classic 5-zone model because Z6 is rarely used in distance running. For sprints, just exceed Z5.

❓ How to know if my VMA is correct?

Simple test: you should be able to hold your Z5 pace for 6 minutes maximum. If it's too easy, your VMA is underestimated. If you crack before 4 minutes, it's overestimated.

Conclusion: Take Action

You now know the 5 training zones and how to use them to improve. Key takeaways:

70-80% of volume in Z1-Z2 - Foundation of any program
1 tempo session (Z3) per week - For threshold
1 VMA session (Z5) per week - For power
Recalculate zones regularly - They evolve with you

To go further, discover how to calculate your VMA with Strava or create an AI-powered 10K training plan.

Get your personalized zones in 30 seconds

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The 5 Running Training Zones Explained Simply

Why Running in Zones Changes Everything

The 5 Training Zones Explained

Zone 1 - Recovery / Base Endurance

Zone 2 - Active Endurance

Zone 3 - Tempo / Aerobic Threshold

Zone 4 - Anaerobic Threshold / Resistance

Zone 5 - VMA / VO2max

Concrete Example: Your Zones with 16 km/h VMA

Example Workouts for Each Zone

Z1 Workout - Recovery Run

Z2 Workout - Long Run

Z3 Workout - Tempo

Z4 Workout - Long Intervals

Z5 Workout - Short VMA

🎯 Get your personalized workouts

Heart Rate Zones vs Pace Zones: Which to Choose?

Heart Rate Zones

Pace Zones (VMA)

FAQ - Frequently Asked Questions About Zones

❓ How often to recalculate zones?

❓ Should I stay strictly in my target zone?

❓ What about Zone 6 (anaerobic)?

❓ How to know if my VMA is correct?

Conclusion: Take Action

Get your personalized zones in 30 seconds

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