Skip to content

Plan your interval session

Pick a template or describe your repetitions: the target time of each one and your splits to stay on pace on the track.

Intensity
Recovery

10 × 400 m · 3:09 /km

Target time

1:16

100% MASZ5

Approximate HR
≈ 184–194 bpm
Recovery
1:00 (≈ 190 m)
Total time
21:38
Total distance
5.7 km

Recoveries jogged at about 60 % of MAS.

Splits

  1. 100 m18.9 s
  2. 200 m37.9 s
  3. 300 m56.8 s
  4. 400 m1:16

Your profile

Ventilatory thresholds
VT1auto
VT2auto
Heart-rate zones computed with
Start of each zone (% of MAS)
Start of each zone (% of max HR)
Share of MAS you can hold (colours and estimates)

10 km, half and marathon follow your thresholds: VT2 + 2, VT2 − 3 and VT1 + 2 points.

  • Passing time = distance × pace: an exact calculation, not an estimate.
  • Estimated race pace: the share of MAS you can hold over the distance — about 100 % over 1500 m, 95 % over 5 km, 90 % over 10 km, 85 % over a half marathon, 80 % over a marathon (more below 1500 m). These are indicative averages that vary with training, endurance and profile. Over 10 km, a half and a marathon, these shares follow your VT2 and VT1.
  • VT1 and VT2 are estimated at about 74 % and 84 % of MAS when you do not type them; their real values are measured in an exercise test.
  • Heart-rate zones: in % of max HR, or with the Karvonen method (resting HR + % × (max HR − resting HR)). A measured max HR is better than a formula.
  • The colours compare the pace of the row with the maximum pace estimated for the distance.
  • Indicative tool: it replaces neither an exercise test nor the advice of a coach or a doctor.

Go further

The other tools, which reuse your profile, and our guides to choose your shoes.