Zones show how hard a run was, from Zone 1 (very easy) to Zone 5 (all-out). Athelista works them out from each athlete's own heart rate, and sends the same numbers to the watch.
The five zones
- Zone 1: Recovery
- Zone 2: Easy
- Zone 3: Steady
- Zone 4: Threshold
- Zone 5: Max
Three ways to work them out
% of max heart rate (Athelista's default). Each zone is a share of max heart rate: Zone 1 is 50–60%, Zone 2 60–70%, Zone 3 70–80%, Zone 4 80–90%, Zone 5 90–100%. Simple, and it needs only max heart rate. It's also what Garmin watches use out of the box.
Heart-rate reserve. Uses resting heart rate as well. Reserve is max minus resting, and each zone is resting + the same percentages of the reserve. Two runners with the same max but different resting heart rates get different zones, which fits fitter runners better. Set a real resting heart rate for this one; until then we use 60.
Threshold heart rate. Each zone is a share of threshold heart rate, the highest you can hold for about an hour: Zone 1 below 85%, Zone 2 85–90%, Zone 3 90–95%, Zone 4 95–100%, Zone 5 above 100%. The most accurate for trained runners. To find it, run 30 minutes hard on your own and take your average heart rate over the last 20 minutes, or use your average from a recent 10K race. Without a threshold heart rate, zones use % of max.
Example for a runner with max 185, resting 55 and threshold 168, Zone 2:
- % of max: 111–130
- Heart-rate reserve: 133–146
- Threshold: 143–151
Which method is used
- The method picked for the athlete (by the athlete, or by the coach on the athlete's page).
- Otherwise the coach's default (Account › Zones).
- Otherwise Athelista's default, % of max heart rate.
Where the numbers come from
- Max heart rate: the one set by the athlete or coach. Otherwise the higher of an estimate from age (208 − 0.7 × age) and the highest heart rate seen in runs over the last 6 months. With no date of birth either, 190.
- Resting heart rate: the one set, otherwise 60.
- Threshold heart rate: only when set.
- 10K pace: the one set, otherwise worked out from the fastest recent run of 3 km or more. Runs without heart rate use pace zones from it.
Tap the ? next to Edit zones to see your own numbers and where each one came from.
Set zones
Athletes: Progress › Time in zones › Edit zones, or Account › Zones. Pick a method, or leave it on your coach's (or Athelista's) default, fill in what you know and tap Save. Leave a box empty to use our estimate.
Coaches:
- Default for all your athletes: Account › Zones. Only the owner or a head coach can change it. When athletes are on threshold heart rate but have none set, Account › Zones lists them.
- One athlete: their page › Progress › Time in zones › Edit zones.
On the watch
Steps planned in a zone ("Z2") go to the watch as the athlete's own heart rates, for example 111–130 bpm, so the watch and Athelista agree. When zones change, or the coach changes the default method, workouts already on the watch are updated within minutes.
Plan and Today show the same numbers next to each zone step, for example "Z2 · 111–130 bpm".
Where you see them
On Progress › Stats, Time in zones shows this week's running time in each zone, and weekly bars over time. It also shows how much of your easy running stayed in zones 1–2. Aim for about 80%.
Good to know
- Max heart rate must be between 120 and 230, resting between 30 and 100, threshold between 100 and 220.
- Changing zones (or the method) applies from today. Past runs keep the zones that were in use on their day.
- Runs with no usable heart rate or pace data are left out of the zone chart; the card tells you how many.