Pace Zone Calculator
Calculate personalized training pace zones based on your threshold pace or recent race performance.
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How It Works
Enter your threshold pace or a recent race result. The calculator generates training zones from easy/recovery through interval paces, following established coaching methodologies.
Tips for Better Results
- •80% of your running should be in easy/aerobic zones
- •Quality workouts (tempo, intervals) make up just 20% of training
- •Update your zones every 4-8 weeks as fitness improves
Frequently Asked Questions
Pace Zones
Pace zones are specific pace ranges for different training intensities. Each zone targets different physiological adaptations, from easy recovery runs to high-intensity intervals.
Threshold pace is approximately the pace you could sustain for 60 minutes all-out, or about 10K race pace for most runners. You can also estimate it from a recent race time.
Training in the right zones ensures you get the intended benefit from each workout. Running too fast on easy days or too slow on hard days reduces training effectiveness.
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