Training tools
Find your zones. Plan your week. Understand your effort. Simple, free tools to turn training questions into useful next steps.
A calm recovery day. A steady endurance run. A purposeful hard effort. Find a starting range for each.
Uses the difference between maximum and resting heart rate. Enter both from comparable, reliable readings.
Use the ranges in your training
Compare these with your zones in the app. For easy sessions, keep conversation comfortable and let the pace follow. Tested thresholds can give you a more personal starting point.
Your starting ranges
Every effort. A purpose.
Below Zone 1: 0–118 bpm
Five percentage bands of heart-rate reserve: 50–60%, 60–70%, 70–80%, 80–90%, and 90%+. Whole-bpm ranges stay continuous. These are planning bands, not a threshold or VO₂ max test.
Your training toolbox
From your first easy run to a more balanced training week, find the tool that fits what you want to understand.
9 tools ready when you are
Give every intensity a clear purpose.
Make room for easy work and the right amount of intensity.
Connect what you put in with how your body responds.
Put a changing heart rate into context.
Want to understand the why? Explore the training journal for the ideas behind the numbers.
Zone Training Log
Bring your workouts into Zone Training Log. See how your real sessions compare with your zones, follow your trends, and build a training week that makes sense.
