Threshold Calculator

Calculate your training zones from a recent race time or lactate threshold pace.

Enter a recent race result and this calculator will estimate your training zones based on your threshold pace. Use these zones to structure your easy runs, tempo sessions, and intervals.

Race Distance

Race Time — Hours

Minutes

Seconds

Your Training Zones

These zones are estimates based on your race pace. For precise zones, a lactate threshold test is recommended. Zone 2 should feel conversational — you should be able to speak in full sentences.

Want a personalised training plan built around your exact zones?

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