Speed & distance
| Distance | Duration |
|---|---|
| 5k | 27 minutes, 30 seconds |
| 10k | 55 minutes |
| 15k | 1 hour, 22 minutes |
| 21.1k | 1 hour, 56 minutes |
| 42.2k | 3 hours, 52 minutes |
| Time | Distance |
|---|---|
| 10 minutes | 1.82 |
| 20 minutes | 3.64 |
| 30 minutes | 5.45 |
| 45 minutes | 8.18 |
| 60 minutes | 10.91 |
| 90 minutes | 16.36 |
| 120 minutes | 21.82 |
Max heart rate
|
Conventional method (220 - age male, 226 - age female) as used by Garmin |
186 bpm (male) 192 bpm (female) |
|
Tanaka method (208 - 0.7 * age) (Tanaka et al., 2001) | 184.2 bpm |
Heart rate
| Heart Rate Reserve (HRR) | 140 |
Multiple zone calculations
| Name | % MHR or HRR | BPM (MHR method) | BPM (HRR method) |
|---|---|---|---|
| Zone 1: easy/recovery | 50% - 60% | 93 - 112 | 116 - 130 |
| Zone 2: aerobic/base | 60% - 70% | 112 - 130 | 130 - 144 |
| Zone 3: tempo | 70% - 80% | 130 - 149 | 144 - 158 |
| Zone 4: lactate threshold | 80% - 90% | 149 - 167 | 158 - 172 |
| Zone 5: anaerobic | 90% - 100% | 167 - 186 | 172 - 186 |
Sources:
Max heart rate method (MHR * intensity)
Garmin,
Runnersworld
Heart rate reserve method (HRR * intensity + RHR)
Karvonen formula