Zone 3 Training Balance Checker
Compare your weekly easy, tempo, and hard minutes to see the shape of your training.
A little tempo can have a purpose. See whether it supports your plan or quietly takes the place of easy aerobic work.
Choose a starting point
Enter one week using the same five-zone model throughout. Use 0 for a zone with no time. These minute-based rules are planning heuristics, not a fatigue or overtraining test.
No account needed. Calculated in your browser.
Easy share · Zones 1–2
300 min of your 360 min week
Tempo · Zone 3
45 min
Hard · Zones 4–5
15 min
At least 70% easy, with no more than 20% tempo or 20% hard time under this tool’s reference rules.
17% of your week
67% of your week
13% of your week
4% of your week
0% of your week
A comparison point used by this tool, not a universal ceiling for tempo training.
A reference for an easy-led week; an intentional race-specific block may differ.
60 min above Zone 2
Keep the purpose of each day clear.
Percentages and reference minutes are rounded. Use the same zone definitions when comparing weeks; time in five heart-rate zones is different from three-zone threshold models or counting easy versus hard sessions.
From numbers to understanding
Read your weekly intensity distribution against this tool’s planning references. Consider the shape of the week alongside your goal, recovery, and whether the tempo work was planned.
Enter one week of minutes in Zones 1–5 using the same five-zone definitions throughout.
Compare your easy share, Zone 3 share, and hard share with the readout.
Use the result as a weekly pattern check, then adjust based on your goal, recovery, and whether the Zone 3 work was planned.
No. Zone 3 can be useful for tempo, race-specific, and progression work. The concern is when it becomes the default intensity and crowds out easy volume or true hard work.
The checker uses 70% easy time as a planning reference, alongside a 20% tempo reference. These are tool heuristics, not a universal optimum or a fatigue assessment. Interpret them with your goal and recovery.
Not necessarily. A tempo-heavy block can be useful and still look mixed. Use the readout to confirm the tradeoff was intentional and recovery is still strong.
Explore the ideas behind the numbers.
Keep exploring
Zone Training Log
A privacy-first training log for iOS and Android. Free to start. Yours to make personal.
