Strava zones If the plan doesn't define what they want then find another plan. As I feel, 75-80% is rather tempo run for me, while 60-75% is easy run. Sep 24, 2024 · Hi, I wanted to adjust the HR zones from the default to the Karvonen ones, as they seem more realistic for me. The Strava Heart Rate Zones Calculator helps athletes determine their training zones based on lactate threshold heart rate (LTHR). A quick Google search for HR zone training will tell you that different watch brands and running apps have slightly varied parameters for these zones. I don’t know if Strava fixed this since, so, tread carefully when customizing. On doing this i discovered that even though this change boosted time in zone 4 (less zone 3) for near identical rides, it halved the RE (relative effort). When you scroll down in the Progress tab on Strava, you'll It seems, that Strava considers something like 65-80% zone 2, while Polar considers the 60-70%. Apr 17, 2023 · Strava uses a recent race or time trial to calculate running pace zones. In this article we'll explore how runners of all abilities can make the most out of their Heart Rate Zones. May 31, 2025 · I would like to define my individual zones as measured in my performance diagnostic. Jun 11, 2024 · Ultimately I am wondering if I should be adjusting my heart rate zones in Strava or Garmin Connect (I have a Fenix 7). For example my top of Z2 is at 80% of max HR. However, when my run is ported to Strava, the HR zones section in Strava has a huge difference (I can't see it anymore as my subscription has run out lol) but Strava's zone 2 was MUCH higher than my watchs', if I remember correctly Nov 22, 2023 · How do you put Heart Rate Zones to use in your training? The answer depends on your current fitness and your goals. The main issue I am seeing is that I will be doing pretty large efforts, however, according to Strava the relative effort is very minor. g. Edit one or the other so each of the zones are the same and it’s sorted. I calculated that Strava uses the following thresholds for cycling:Zone 1: 59% Zone 2: 78% Zone 3: 87% Zone 4: 97% Zone 5: 100%Who came up with this formula? What is its source? It doesn't look like anything I've seen before. To take full advantage of the Workout Analysis, your activity must Jun 16, 2025 · I just noticed that my max heart rate was automatically changed in the app (not by me), and it caused some weird data issues: All my past activities have been updated with new heart rate zones, which are now incorrect based on this new HR max. Look in our zone boxes, find the corresponding heart rate number, then move the zone bar in Strava, or enter in the HR box for Garmin. However, the effort data (Relative Effort, etc. Sep 13, 2024 · What's going on? Answer: Did you recently change your Heart Rate zones on Strava, either by adjusting custom zones or your Max heart rate? Making changes to your HR zones will cause changes to your relative effort scores, which in turn will affect your Fitness score. Why is that? Threshold pace is generally determined as the pace that you can hold for about 60minutes. Run data is bucketed into pace zones using Grade Adjusted Pace, which allows easy comparison of equivalent-effort pace on flat and hilly runs. If you race a 10k race faster than Oct 29, 2025 · HR zones break down heart rate into bands, generally as a percentage of our maximum heart rate. I can only find to set my FTP value but I would like to set the other values precisely. Jul 17, 2025 · For those athletes who know their specific heart rate zones, we allow you to customize them to fit your specific physiology. Strava: Zone 1: 50-65% Zone 2: 65-80% Zone 3: 80-85% Zone 4: 85-92% Zone 5: 92-100% Jan 6, 2025 · Coach David Roche's advice for how to find and set your heart rate zones for heart rate based trail running training. You can view each individual lap’s stats including pace zone, average pace, distance, time, and heart rate. Depending on your fitness goals your heart rate zones can be very useful. Jul 4, 2024 · Strava not only lets you track and log your training sessions, but also features a wealth of tools that allow you to analyze what you are doing. We would like to show you a description here but the site won’t allow us. Enter your max heart rate in your profile settings. E. After introducing a 50 minutes 10k race, Strava determines the threshold zone (zone 4) as 4:40-4:59 pace. Jun 30, 2024 · Does anybody know why strava zones are different to garmins. Most experts recommend 80-90% zone two and 10-20% training volume in the high ends with HIIT and speed work. In this article we explain how to use Workout Analysis, Heart Rate Zones, Power Zones and Fitness and Freshness Nov 22, 2023 · How do you put Heart Rate Zones to use in your training? The answer depends on your current fitness and your goals. Not ideal, but the information is of little substance anyway. ) remai Nov 15, 2023 · Using Heart Rate Zones can accelerate your training and lead to huge fitness breakthroughs. Even when I duplicated the heart rate zones calculated by Strava and put them in the customized option, the results where completely different. Thanks for any pointers! Log in or sign up for an account on Strava Mar 20, 2024 · Zone 2 training sessions - long, slow workouts - are increasingly popular amongst endurance athletes. Sep 2, 2025 · Training Zones provide insights into your Heart Rate, Power, and pace, allowing you to track progress across sports, by category, and over various timeframes—7 days, 1 month (4 weeks), and 3 months (12 weeks). I've made some adjustments to Strava's heart rate zones that better fit me, rather than just using the "auto calculate" based on my max HR. Nov 15, 2023 · Using Heart Rate Zones can accelerate your training and lead to huge fitness breakthroughs. Gender: Telling us your gender helps make our leaderboards more dynamic and interesting. Power Distribution by 25W Increments: Similar to the Power Distribution by Power Zones, the Power Distribution by 25W Increments simply puts each one second of power into a My Heart rate zone is indicated to be based on a HFmax of 175 [Strava | My Performance]: But when opening the Heart Rate Zone field to make changes, the listed Custom Heart Rate Zones don’t correspond to a HFmax of 175, but rather to 190 BPM. So what are they – and how do you use them? Oct 17, 2025 · These zones are similar to heart rate zones and are determined by your past performances. It seems not to be possible but I cannot believe that. May 21, 2025 · Hi. If they fixed But here's a ballpark setting for Strava and Garmin Zones; again, in percentages. A Garmin watch can have the zones set several ways, not just on max HR. Nov 15, 2023 · Your zones are based on your maximum heart rate, which Strava estimates based on your age. Edit your profile to add a recent race or time trial and Strava will create custom pace zones for you. * Sep 13, 2023 · After testing for your FTP, what are your training or pacing zones on the bike, and how should they feel? Dec 29, 2022 · Pace Zone Analysis Understand your pace zones to better align your workouts with your goals. OK, the wrong zones are not checked, but the correct Max Heart Rate is checked: So, you may think they don’t apply and are just some default values Oct 30, 2025 · Power Distribution by Power Zones: While the Power Curve shows your best efforts for given periods of time, Power Zone charts take each second of power from your ride and distribute it by training zone based on your FTP. In the latest installment of the Strava Guide, we look at four features that can help you train better and healthier. Oct 17, 2025 · Heart rate data unlocks a number of helpful features for Strava subscribers, including Relative Effort, Heart Rate Zones, and automatic updates to your Fitness Score. That is to say: for Strava threshold pace is faster than 10k pace. Effectively, start at our Zone 2 and adjust accordingly. My Heart rate zone is indicated to be based on a HFmax of 175 [Strava | My Performance]: But when opening the Heart Rate Zone field to make changes, the listed Custom Heart Rate Zones don’t correspond to a HFmax of 175, but rather to 190 BPM. I determined that based on LTHR test. You can define your own zones on Strava, can't you? 70% of max HR is a rather poor top of Z2 for any more or less fit runner. Sep 13, 2023 · After testing for your FTP, what are your training or pacing zones on the bike, and how should they feel? I'm 30, my watches, from Garmin to Samsung, tell me my Zone 2 range is from 114-133 bpm, and I have been doing zone 2 training exclusively for months, feels great. P Nov 22, 2023 · How do you put Heart Rate Zones to use in your training? The answer depends on your current fitness and your goals. However, aiming for a Zone 2 workout and actually doing one successfully are two different things. Hi all. Sep 18, 2025 · Strava allows subscribers to set different heart rate zones for running versus cycling, and you can adjust these zones anytime. So what are they – and how do you use them? Here is how to set your custom heart rate zones in STRAVA. May 5, 2023 · Options for your Profile: Name: All Strava users will be able to see your name. Jun 6, 2020 · I had a paying Strava account last year, and used the fitness en fatigue chart. I noticed that customizing my heartrate zones completly messed up this chart. How do you adjust it? Do I have my garmin zones set up correctly? Strava and Garmin heart rate zones differences and setup Dec 27, 2023 · Click Heart Rate from the navigation panel to view your run broken down by the amount of time you spent in each of your heart rate zones, as well as your run's Relative Effort. These zones are essential for structured training and optimizing performance. Strava is compatible with a number of GPS devices that record heart rate data, including Garmin, Fitbit, Apple Watch, Wahoo, Polar, and Suunto, and TomTom. You can introduce race data into Strava, in order to let it calculate pace zones. For high-level takeaways, Splits, Pace Analysis, and Pace Zones can tell you if you hit your goals for a race or workout. &n. But if you know your metrics are different, you can edit your maximum heart rate and even customize your zones on desktop – in Profile, go to Settings then My Performance to change them. Same goes for heart rate. So what are they – and how do you use them? Jun 22, 2023 · Running Workout Analysis GuideThe Workout Analysis screen provides you with a thorough breakdown of your activity’s lap data. Will different thresholds be used for running? I haven't checked yet. Zone 2 on Strava doesn’t have the same range as zone 2 on Garmin, so no, they won’t match up. The changes were saved but when I go back to past activities, the HR Analysis page is still showing time grouped into the old zones. Power Distribution by 25W Increments: Similar to the Power Distribution by Power Zones, the Power Distribution by 25W Increments simply puts each one second of power into a The training plan should define how to set the zones if it's using zones, otherwise it should have a goal percentage. Strava should define how their goals are set too somewhere. On inspection just the act of switching the HR zones to custom, but setting the zone boundaries to those calculated by the 'auto Jun 6, 2024 · Want to take your training to the next level? Strava can help you do that. Birthday: We use this information to help compare you to other Strava athletes and determine your heart rate zones. Location: This helps other users to know where you ride the most. zcoxmb j0qtlk 4lnv 9dey r3jx t8m 7hg itxhlb ac gbop