Some of the available training zones are:

  1. Coach Steve Palladino’s Power Project
  2. Jim Vance’s Power Zones – Run with Power
  3. Stryd Powercenter
  4. van Dijk and van Megen – The Secret of Running
  5. Matt Fiztgerald

For now, I am using Jim Vance’s power zones. CP = 289 watts.

Zone Description Lower Upper Lower P Upper P
1 Walking/Rec 0% 81% 0 234
2 Endurance 81% 88% 234 254
3 Tempo 89% 95% 257 275
4 Threshold 95% 105% 275 303
5 High Intensity 106% 115% 306 332
6 VO2 116% 128% 335 370
7 Anaerobic/Peak 129% 300% 373 867

1.) Steve Palladino’s Power Zones

Zone Description Lower Upper
1a Easy recovery 50% 65%
1b Easy warmup 65% 75%
1c Easy run 75% 80%
2 Long run 81% 87%
3a Tempo 88% 94%
3b Threshold 95% 101%
4 Intervals 102% 105%
5 Max Intervals 106% 116%
6 Reps 117% 150%
7 Sprints 150% 300%

2.) Jim Vance – Run with Power

Zone Description Lower Upper Duration
1 Walking/Rec 0% 81% 3+ hours
2 Endurance 81% 88% 2-3 hours
3 Tempo 89% 95% 1-3 hours
4 Threshold 95% 105% 1 hour
5 High Intensity 106% 115% 20-45 minutes
6 VO2 116% 128% 2-18 minutes
7 Anaerobic/Peak 129% 300% 2 minutes or less

3.) Stryd Powercenter:

Zone Description Lower Upper
Z1 Easy 65% 80%
Z2 Moderate 80% 90%
Z3 Threshold 90% 100%
Z4 Interval 100% 115%
Z5 Repetition 115% 300%

4.) Van Dijk and Van Megen – The Secret of Running

Zone Description Lower Upper
0 Warmup/rec 60% 70%
1 Endurance 0% 70%
2 Tempo 70% 70%
3 Intervals 80% 90%
4 Rep 90% 100%
5 High Intensity 100% 110%
6 Sprints 110% 300%

5.) Matt Fitzgerald:

Zone Description Lower Upper
Zone 1 Warmup/rec 50% 65%
Zone 2 Endurance 70% 82%
X Tempo 83% 91%
Zone 3 Intervals 92% 100%
Y Rep 101% 101%
Zone 4 High Intensity 102% 110%
Zone 5 Sprints 111% 300%