Enter your Lactate Threshold (LT) running pace and select a modality to view
operational paces for Easy, Moderate, Hard, and Max effort.
Use the pace you could sustain for roughly 45–60 minutes at a hard, steady effort (your threshold).
Click here
to learn how to perform a guided test to determine your Lactate Threshold.
Modality
Equivalencies: 1 mi Run ≈ 2000 m Row · 3 mi Bike · 400 m Swim.
Zone
Purpose
Description
Pace (min/mi)
Pace (min/km)
Max
Speed Development
All-out efforts stressing phosphocreatine (≲10 sec) and glycolytic (≲30 to 60 sec) anaerobic systems.
MIN
MIN
Hard
Speed-endurance
High-intensity work above LT targeting speed, VO₂max, and finishing power.
—
—
Moderate
Tempo Training
Single LT pace at the aerobic–anaerobic barrier. Used for sustained, controlled work.
—
—
Easy
Endurance Training
Aerobic base building, tissue resilience, and long-duration readiness below LT.
—
—
Paces are derived from your LT running pace and scaled to each modality. Use as guidance, adjusting for technique,
environment, and daily readiness.
Benton Lewis founded Tactical Human Institute as an independent research and development platform dedicated to engineering the next generation of human performance optimization. He aims to develop warfighter-centered readiness systems grounded in systems engineering, performance training, and behavior coaching.
