Hungry Runner training zones system

Training zones are a hot topic in the running community. If you’re unfamiliar with the pros and cons, we invite you to check out an article we previously wrote on the subject.

At Hungry Runner, we’ve adopted a uniform system for setting training zones which also helps you test your progress effectively. We've chosen the "Joe Friel Running Zones," which are based on a 5 or 10km time trial. After performing your time trial, we’ll calculate your training zones. Details are provided below.

### Pros:

- **Easily Repeatable Test**: You can consistently measure your progress.

- **Clear and Usable Training Zones**: Simplifies your training regimen.

- **Ideal for Road Runners**: Perfect for those who primarily run on roads.

- **Compatible with Run Power (Stryd Power Only)**: Enhances precision for power-based training.

### Cons:

- **No Heart Rate Zones Included**: Requires an additional test (details below).

- **Poor high speed accuracy**: Requires an additional test (details below).

- **Not Suited for Trail Runners**: Trail runners who rarely run on roads might find it less applicable.

- **Based on 5km Performance**: May not be ideal for endurance-focused runners.

To address some of these drawbacks, your coach might recommend additional tests:

### Additional Tests:

1. **VO2speed, 6-Minute Time Trial**: This test estimates your VO2max speed, useful for setting high-speed training sessions during a speed development phase.

2. **Threshold Heart Rate Zones, 20-Minute Test at Threshold Pace (Zone 4)**: Run for 20 minutes at zone 4, and take the average heart rate of the last 10 minutes to determine your threshold HR. This is particularly useful for trail runners.

3. **Lactate Test Using a Lactate Meter**: Starting in 2025, we will offer this test to precisely define threshold heart rate and pace. The test takes about 75 minutes and involves running 1500m efforts at increasingly higher paces, with blood samples taken after each effort to measure lactate concentration. The cost will be $100-200, depending on your training package.

### Problem solving:

1. **You aren't ready for a 5km TT**: If you are a beginner, you are coming back from an injury or just don't want to do a 5km time trial, we can help you by using perceived exertion. A RPE (rate of perceived exertion) scale may look simplistic however it is one of the most effective pacing tool out there!

2. **You just ran a race and don't want to do a time trial right away**: If you just ran a race and we notice a major change in running fitness we may need to adjust your zones right away, but we won't risk having you perform a time trial right after a race, especially if you ran a long event. We can simply put your half marathon or marathon time into a calculator and estimate your 5 or 10km time, it will be a temporary solution until we can test you safely.

If you have any questions, please get in touch with your coach!