Training for races is one of the primary characteristics of being a runner. To train more effectively for your next event, we’ve improved the way training information is surfaced with our recent update to Premium Pace Zones. Now, the names of each zone better reflect classic running terminology to help you easily map runs back to a training plan. Additionally, the expansion to six zones helps you more accurately visualize your training at a glance.

Strava uses a recent race or time trial to calculate your running pace zones. (Visit your Performance Settings and enter in your race pace at a specific distance.)

Here is a comparison of a workout consisting of a warm-up, a long tempo, and some faster running towards the end. Previously, this is how we reported pace zone distribution for such an effort:

With this new view we are able to better classify the run for what it was: a tempo run.

Here is the breakdown of the new Pace Zone Distributions:

  1. Active Recovery – Very easy running. Usually done before or after a hard workout. Active recovery is also the pace runners jog at during the recovery intervals between harder efforts.

  2. Endurance – Comfortable running. Sometimes referred to as « conversational » pace. This zone usually makes up the bulk of a runner’s mileage.

  3. Tempo – This pace often matches the intensity of a Marathon, or up-tempo pace.

  4. Threshold – A pace that can be sustained for up to 60 minutes with some difficulty. Workouts in this zone can be run continuously or broken up into longer intervals.

  5. VO2 Max – The pace at which a runner reaches the maximum level of oxygen consumption. VO2 Max pace is typically run in intervals due to its intensity.

  6. Anaerobic – Extremely hard pace, often done as short intervals or longer time trials.

Go Premium for $6 per month or $59 per year and train more effectively for your next event.