Subject to adjustment, based on testing, but for my reference:
RUN: Estimated vDOT: 36 / 37 / 38 / 39 tables
| Run Zones: 41 vDOT | |||||
|---|---|---|---|---|---|
| Zone | HR | Pace | |||
| Z1/EP: |
< 131
|
9:59
|
|||
| Z2/MP: |
132-139
|
8:35
|
|||
| Z3/HMP: |
140-147
|
8:17
|
|||
| Z4/TP: |
148-153
|
8:02
|
|||
| Z5/IP: |
> 154
|
7:36
|
|||