FAQ
Frequently asked questions
Which pace zone method is better for triathletes?
Daniels VDOT is excellent for race-specific training. Friel zones are better for polarized training and periodization. Most coaches recommend learning both and using them in different training phases.
How should I distribute my weekly mileage across zones?
Follow the 80/20 principle: approximately 80% of volume in easy zones and 20% in moderate-to-hard zones. This maximizes aerobic development while minimizing injury risk.
How often should I update my pace zones?
After every race or time trial, or every 4-6 weeks during structured training. As fitness improves, your zones should get faster.
Evidence
References
- Daniels' Running Formula
Human Kinetics
- Polarized training intensity distribution in elite endurance athletes
International Journal of Sports Physiology and Performance
This calculator provides estimates based on published exercise science research. Individual responses vary. These outputs are not a substitute for coaching, medical clearance, or your own experience. Always listen to your body and consult a qualified professional before making significant changes to your training.
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