Intensity Distribution Calculator
Calculate your training intensity distribution across easy, moderate, and hard efforts.
Training Setup
Weekly Distribution
Easy (Zone 1-2)40 km
Moderate (Zone 3)3 km
Hard (Zone 4-5)8 km
Time Distribution (est.)
Easy
4.3h
Moderate
0.2h
Hard
0.6h
Heart Rate Zones
Z1: Recovery93-111 bpm
Z2: Easy Aerobic111-130 bpm
Z3: Moderate130-148 bpm
Z4: Threshold148-167 bpm
Z5: VO2max167-185 bpm
Training Distribution Models
Polarized (80/5/15)
Most time easy, minimal moderate, significant hard. Popular among elite endurance athletes.
Pyramidal (75/15/10)
Traditional model with decreasing volume as intensity increases.
Threshold-focused (65/25/10)
More moderate intensity work at lactate threshold.
Traditional (70/20/10)
Balanced approach common in recreational running.