Running profile · 12 Oct 2026 · Treadmill ramp + 100 m all-out
Example runner
Body mass68 kg
VO2max64.0 ml/min/kg
VLamax0.45 mmol/L/s
power: not linkedLactate steady stateFat oxidationMetabolic landmarks
Training zones
Speed-based prescription| Zone | Pace /km | Speed km/h |
|---|---|---|
| 01Recovery | > 6:16 | < 9.6 |
| 02FatMax endurance | 6:16 – 4:51 | 9.6 – 12.4 |
| 03Tempo | 4:51 – 4:05 | 12.4 – 14.7 |
| 04Threshold | 4:05 – 3:42 | 14.7 – 16.2 |
| 05VO2max | 3:42 – 3:10 | 16.2 – 18.9 |