Understanding your training zones helps you train at the right intensity. RawA uses evidence-based zone systems derived from established research in exercise physiology.
Our running zones are anchored to your lactate threshold pace — the pace you can sustain for about one hour in a race. This aligns with the approach in Jack Daniels' Running Formula (Daniels, 2005), where threshold (T) pace is the key reference for training intensity.
Daniels identified five training intensities: Easy (E), Marathon (M), Threshold (T), Interval (I), and Repetition (R). We extend this into seven zones for finer control:
| Zone | Type | Pace relative to threshold | Purpose |
|---|---|---|---|
| Z1 | Recovery | >1.40× | Easy jogging, warm-up, cool-down |
| Z2 | Easy | 1.22–1.40× | Base building, long runs (Daniels' E pace) |
| Z3 | Aerobic | 1.08–1.22× | Steady aerobic work |
| Z4 | Tempo | 0.98–1.08× | Marathon-pace work (Daniels' M) |
| Z5 | Threshold | 0.90–0.98× | Lactate threshold (Daniels' T) |
| Z6 | VO2max | 0.82–0.90× | Interval work (Daniels' I) |
| Z7 | Anaerobic | <0.82× | Speed, economy (Daniels' R) |
*Multipliers are pace multipliers: 1.2× means 20% slower than threshold.*
For cyclists with a power meter, we use Andrew Coggan's power-based zone system (Training and Racing with a Power Meter, 2010), anchored to Functional Threshold Power (FTP):
| Zone | % FTP | Type |
|---|---|---|
| Z1 | <55% | Active recovery |
| Z2 | 55–75% | Endurance |
| Z3 | 75–90% | Tempo |
| Z4 | 90–105% | Lactate threshold |
| Z5 | 105–120% | VO2max |
| Z6 | 120–150% | Anaerobic capacity |
| Z7 | >150% | Neuromuscular |
Research by Seiler and others shows that elite endurance athletes do roughly 80% of training at low intensity and 20% at moderate-to-high intensity. Our zone structure supports this: Z1–Z3 cover easy training; Z4–Z7 cover the harder 20%.