Speed Zones Converter - Convert between 3, 5 and 6 speed zones
Visual speed zone converter: drag boundaries to adjust, auto-convert between 3, 5, and 6 zone models. Free tool for runners.
What is a Speed Zones Converter?
The Speed Zones Converter translates running or cycling speed zone boundaries between 3, 5, and 6-zone training models. It helps you adapt speed-based training plans between different coaching methodologies.
How to Use the Speed Zones Converter
Enter your maximum speed and zone boundaries for any model. The converter automatically calculates equivalent boundaries for the other systems. Drag zone boundaries on the visual bar for interactive adjustment.
Benefits of Speed Zone Training
- Train by pace regardless of heart rate variability from fatigue or weather
- Set precise interval targets for track and tempo workouts
- Convert between coaching systems that use different zone counts
- Plan race pacing strategy using your preferred zone model
Frequently Asked Questions
When should I use speed zones instead of heart rate?
Speed zones are ideal for structured intervals, track sessions, and race pacing. Heart rate can lag behind effort changes, making speed zones better for short, intense efforts. Many athletes use both: speed for intervals, HR for easy runs.
How do I determine my speed zones?
Common methods include: lactate threshold testing (most accurate), recent race results (e.g., 5K or 10K pace), or critical speed testing. Your maximum speed can be estimated from a short all-out sprint.