Enter your Lactate Threshold (LT) running pace and select a modality to view operational paces for Easy, Moderate, Hard, and Max.
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.
Equivalencies: 1 mi Run ≈ 2000 m Row · 3 mi Bike · 400 m Swim.
| Zone | Purpose | Description | Pace (min/mi) | Pace (min/km) |
|---|---|---|---|---|
| Max | Sprint Training | All-out efforts stressing phosphocreatine (short) and glycolytic (longer) anaerobic systems. | — | — |
| Hard | Repeats & Intervals | High-intensity work above LT targeting speed, VO₂max, and finishing power. | — | — |
| Moderate | Threshold Effort | Single LT pace at the aerobic–anaerobic barrier. Used for sustained, controlled work. | — | — |
| Easy | Easy & Recovery | 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.