Heart Rate Progression 4 x 15 min
A 60 minute run in four 15 minute heart rate bands, from very easy to the top of the aerobic range, for runners who train by heart rate.
- Duration
- 1 h 05 min
- Distance
- 12.1 kmestimated
- Effort
- 75
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Band 1, very easy | 15 min | 70-78% threshold pace62-70% HRmax60-72% FTP |
| 2 | IntervalEndurance Band 2, easy | 15 min | 78-88% threshold pace70-76% HRmax72-82% FTP |
| 3 | IntervalTempo Band 3, steady | 15 min | 88-94% threshold pace76-82% HRmax82-89% FTP |
| 4 | IntervalTempo Band 4, comfortably hard | 15 min | 88-94% threshold pace82-87% HRmax82-89% FTP |
| 5 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Pace targets do not suit every runner or every route. On hilly courses, in heat or without a reliable threshold pace, heart rate is the more useful guide. This progression moves through four heart rate bands, each held for 15 minutes, from very easy to a firm steady effort.
Start in the lowest band as a warm-up, then move up a band every 15 minutes. The last band, around 82 to 87 percent of max heart rate, feels comfortably hard, similar to marathon effort for many runners. Jog five minutes afterwards. Heart rate lags behind effort by a minute or two, so raise the pace gently at each change and give the number time to settle.
This suits intermediate runners in the base phase and anyone who wants to learn how their heart rate relates to effort. Repeat it on the same route to see the pace in each band improve.
Tips
- Use a chest strap for a steadier reading.
- Do not chase the band in the first minute after a change.
- On hot days, accept a slower pace in every band.
Good for10kHalf marathonMarathon
Season phaseBase