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Threshold-anchored training paces and heart-rate zones — the same numbers Stride for iOS and your watch train against.

Threshold pace

6:59/mi

Derived · 58% confidence

Threshold is the fastest pace you can hold for 30–60 minutes of steady effort. Every training pace below is derived from it.

Training paces

RECRecovery9:46 /mi9:04–10:49

EZEndurance8:43 /mi8:14–9:13

MMarathon7:32 /mi7:20–7:45

HMHalf Marathon7:16 /mi7:07–7:24

TThreshold6:59 /mi6:50–7:07

10K10k6:46 /mi6:38–6:55

5K5k6:29 /mi6:21–6:38

MIMile6:04 /mi5:56–6:13

Heart-rate zones

Max HR 192 bpm · observed from your runs

Z1Recovery0–60%0–115 bpm

Z2Endurance60–70%115–134 bpm

Z3Tempo70–80%134–154 bpm

Z4Threshold80–90%154–173 bpm

Z5VO290–100%173–192 bpm