Tempo Runs – Re-establishing HR or Pace zones

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    I did my first tempo run (week 6 of my training) and the notes say that the workout is a good opportunity to re-establish zones. The only time I have set zones was after a 20 minute test. My workout today was 5 min. zone 1, 15 min. zone 2, 10 min. zone 3, 15 min. zone 2, 5 min. zone 1.

    How do I use the data from this workout to re-establish zones? I have been using pace for my running, not HR.

    Thanks for any help.

    Leyla Porteous

    Hi S,

    You can either replace that tempo workout with a full test if you feel its needed (finding sessions to easy or hard is usually an indication of needing to re-establish zones). Or alternatively you an assess your current zones by analyzing the 10min at zone 3 section and where you pace and heart rate sat within your current zone 3 ranges. If your HR is holding steady but pace faster, then that is a good indication of fitness improvements and may indicate that on your next transition week you do a full test to update your zones.

    Coach Leyla

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