These training zone calculators help you determine your individualized training zones for running. We use three field tests that you can do with just a GPS watch or a running app on your phone and a heart rate monitor. We take the results from those three field tests to determine your specific training zones and track the effectiveness of your training.

Full show notes for this episode including a written outline of all three field tests

YouTube Video of this episode

Training Zone Calculator Spreadsheet

Firstly, the 20-minute test will estimate your second lactate threshold heart rate and pace (LT2). We use this test to determine your training zones. Repeating this test every 4-8 weeks will allow you to assess the effectiveness of your training at improving your race pace.

Secondly, the 40-minute test will estimate your first lactate threshold pace (LT1). Repeating this test every 4-8 weeks will allow you to assess the effectiveness of your training at improving your aerobic base.

Finally, the 5-minute test will estimate your VO2 max pace and help you set targets for interval workouts. Repeating this test every 4-8 weeks will allow you to assess the effectiveness of your training at improving your top-end speed.

By repeating these tests regularly you can track your fitness gains. Improvements in all three tests over time indicate an improvement in fitness and are likely to result in improved performance on race day. If you notice one of the tests is not improving, that would indicate an area of weakness. Targeting that aspect of your physiology would be an excellent way to optimize your training.