Skip to content
Allin
Sign up · Sign in

Pace Zone Calculator

Turn your threshold pace into five training zones — recovery, easy, threshold, interval and repetition.

Related tools

All Running & endurance tools →
Triathlon Pace CalculatorSwim, bike and run splits with per-segment pace and total time, with preset race distances.Pace ConverterConvert between min/km, min/mile, km/h and mph.Pace CalculatorCompute your running pace (min/km) and average speed from distance and time.Pace to finish time calculatorTurn your running pace and a race distance into an expected finish time.Swimming pace calculatorCompute your swimming pace per 100 m and speed from a distance and time.Target race pace calculatorWork out the pace and speed needed to finish a race in a target time.Pace to Calories CalculatorTurn your running, walking, hiking or treadmill pace into calories burned using the ACSM metabolic equations, with incline support.Backpacking Food Weight CalculatorEstimate how much your trail food will weigh from trip length, calories and food calorie density, with a safety buffer.

Pace Zone Calculator is free to use as often as you like, directly from this page. It sits under Running & endurance in our catalogue, alongside Triathlon Pace Calculator and Pace Converter.

How to use it

  1. Open the tool — no signup or install needed.
  2. Enter your input or adjust the available options.
  3. Get your result instantly, then copy or download it.

Frequently asked questions

What does Pace Zone Calculator do?

Turn your threshold pace into five training zones — recovery, easy, threshold, interval and repetition.

When would I actually use this?

Preparing a race: the pace a target time needs, the splits to hold it, and the training zones that sit under it — on foot, and equally on a bike or in a pool, where the same session is measured in watts or in a hundred-metre split instead.

What is the most common mistake?

Scaling a time linearly to a longer distance. A marathon is not two half-marathons; race predictors use an exponent around 1.06 precisely because fatigue is not proportional.

How is Pace Zone Calculator different from Triathlon Pace Calculator?

They sit next to each other but answer different questions: Triathlon Pace Calculator is the one to open when you need it to swim, bike and run splits with per-segment pace and total time, with preset race distances. Pick whichever matches what you're starting from — both are free.

Is there a tool for the next step?

Pace Converter is the closest one after this: Convert between min/km, min/mile, km/h and mph.

What else is worth having open alongside it?

Pace Calculator and Pace to finish time calculator — they come up in the same task often enough to be worth a second tab.

Where do the figures come from?

Pace arithmetic is exact. Race predictions follow Riegel's formula, which assumes training matched to the longer distance — without it the prediction is optimistic.

Further reading

All guides →
ExplainerTraining Zones Are a Model, Not a MeasurementEvery zone scheme is a set of percentages of some anchor, and the anchor is the whole argument. One runner, three published schemes: the ceiling of easy aerobic work lands at 131, 141 or 150 bpm. And if the anchor is 220 minus age, a two-standard-deviation error moves one boundary by 30 bpm.ExplainerMaximal Aerobic Speed: The One Number That Sets Every Training PaceMaximal aerobic speed is the slowest speed at which you reach your VO2max. Because it is a speed and not a heart rate, every training zone becomes a percentage of something you can measure on a track — and the whole week falls out of one test.GuideThe Cooper Test: Distance Standards by Age and What They MeanRun as far as you can in twelve minutes, then read the distance against your age and sex. The same number also converts straight into an estimated VO2 max — here is the table and the formula.How-toHow to Calculate Your Running PaceRunning pace is time per kilometre or mile. Here's how to work it out from any run, convert between units, and use it to pace a race without blowing up.GuideHiking Pace: Naismith's Rule and the Corrections It NeedsNaismith's 1892 rule times a route in two lines of arithmetic. It also ignores descent completely and assumes a fit walker with no pack. Here is the rule, Langmuir's fix, and Tobler's continuous alternative — whose fastest speed is on a downhill, not on the flat.GuideHow to Pace a 5KDivide your goal time by 5 to get the pace to hold, then run even splits. Here's how to find your target pace, train for it, and race it well.