1. What is Zone 2 Pace?

Zone 2 pace refers to a moderate intensity running pace where you can comfortably hold a conversation. It's typically calculated as 115% of your race pace and is important for building aerobic endurance.

2. How Does the Calculator Work?

The calculator uses the Zone 2 pace formula:

Where:

• Race Pace — Your current race pace in minutes per kilometer
• 1.15 — The multiplier to calculate Zone 2 pace (15% slower than race pace)

Explanation: This calculation provides a target pace for aerobic base training that's challenging but sustainable for longer durations.

3. Importance of Zone 2 Training

Details: Training in Zone 2 improves aerobic capacity, increases mitochondrial density, and enhances fat metabolism without excessive stress on the body.

4. Using the Calculator

Tips: Enter your current race pace in minutes per kilometer. The value must be greater than 0. The calculator will determine your optimal Zone 2 training pace.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the Zone 2 pace calculation?
A: While the 15% rule is a good guideline, individual variations may exist based on fitness level and running economy.

Q2: Should I always train at exactly this pace?
A: This is a target range. It's normal to vary slightly based on terrain, weather, and how you feel on a given day.

Q3: How often should I do Zone 2 training?
A: Most training plans recommend 70-80% of weekly volume in Zone 2 for optimal endurance development.

Q4: Can I use heart rate instead of pace for Zone 2?
A: Yes, many runners use heart rate (typically 60-70% of max HR) as an alternative to pace-based Zone 2 training.

Q5: How do I determine my race pace?
A: Use your most recent race result or time trial over a known distance to calculate your current race pace.