80/20 pace zones inconsistent with 80/20 books?

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  • #19019
    Martinl92
    Participant

    Hi,

    First I would like say that I appreciate the 80/20 books much! They are informative, easy to understand and very enjoyable to read.

    I’ve read most of the 80/20 books on running and found that the pace zones to some extent are inconsistent with the books.

    For example, according to the books “Run like a pro”, “On Pace” and “80/20 Endurance (Coach)” the upper limit of Zone 2 aligns with VT1.
    According to the book “Run like a pro”, 65% of MAS is close to VT1. But in 80/20 Zone calculator this pace rather aligns with the upper limit of Zone 1 than Zone 2?

    Also in the books it is stated that “Steady state” is a pace that one can race for about 2:00h and that Zone X is “Steady state pace”.
    But According to other creditable race equivalency calculators (and the 80/20 zone calculator) the upper limit of Zone X seem to coincide with about 3:30h race pace.

    The lower (slower) half of Zone 3 on the other hand aligns well with about 2:00h race pace.

    Can you please bring some clarity to this questions, thank you!
    /Martin

    • This topic was modified 12 months ago by Martinl92.
    • This topic was modified 12 months ago by Martinl92.
    • This topic was modified 12 months ago by Martinl92.
    #19052
    Leyla Porteous
    Keymaster

    Hi Martinl92,

    Matt actually just answered a similar query in this forum post.

    VT2 and 80/20 Zones

    If you still have any questions please let us know.

    Cheers
    Coach Leyla

    #19053
    Martinl92
    Participant

    That doesn’t really answer my question.
    That table is actually one of those things that I think is inconsistent with the Zone calculator (pace).

    Lets look at this example.
    We have a 20minute 5K (4:00/km pace) runner, he will get the following zones from the calculator.

    Zone 1 5:38 – 7:09
    Zone 2 4:56 – 5:38
    Zone X 4:37 – 4:56
    Zone 3 4:17 – 4:37
    Zone Y 4:12 – 4:17
    Zone 4 3:44 – 4:12
    Zone 5 – 3:44

    A 20:00 5K runner will have a “maximum aerobic speed” at approximately 3:40/km pace and should be able to run 30K in about 2:15h (4:30/km pace).

    According to the table in Matts reply VT1 should align with the upper limit of Zone 2 (in this example, 4:56/km pace).
    But if you use the formula described in “Run like a pro” to determine VT1 pace (65% of MAS) we get roughly 5:40/km pace which rather aligns with the upper limit of Zone 1.

    Also according to the table, the upper limit of Zone x should be sustainable for approximately 2:00h but in this example that pace (4:30/km) would rather be in the middle of Zone 3.

    ^ Those questions was not answered in Matts reply in this other thread.
    /Martin

    • This reply was modified 11 months, 4 weeks ago by Martinl92.
    #19055
    Matt Fitzgerald
    Keymaster

    The inconsistencies are real. They’re also unimportant. Just pick a zone system and run with it, so to speak. You’ll be fine.

    A Fresh Look at Intensity Zones

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