Pace Zones Reference
One-page reference for Pace Target zones across Running, Walking, and Rowing — zones explained first, then every level table.
What you’ll see in class
Instructor cues map to zone names, and your device shows your personalised range.
Active activity
Running
10 levels • 7 zones • MPH + min/mi
Fast nav
Running zone meanings
Names are consistent; ranges change by level.
Source
Based on Peloton Pace Targets guidance. Peloton Pace Targets
Cycling: FTP / Power Zones (quick reference)
Not part of Pace Targets — kept here so this page stays “one stop”.
- FTP: baseline for personalised power zones (20-min test, FTP ≈ 95% of avg output).
- Power Zones: structured intensity ranges derived from FTP.
Running level tables
Expand a level to see zone ranges (MPH + min/mi).
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 3.0 | 20:00 – 60:00 | Base building, recovery |
|
Easy
|
3.1 – 3.3 | 18:11 – 20:00 | Conversational pace |
|
Moderate
|
3.4 – 3.6 | 16:40 – 18:11 | Comfortably hard effort |
|
Challenging
|
3.7 – 4.0 | 15:00 – 16:40 | Moderate intensity intervals |
|
Hard
|
4.1 – 4.4 | 13:37 – 15:00 | High intensity intervals |
|
Very Hard
|
4.5 – 4.9 | 12:15 – 13:37 | Very high intensity |
|
Max
|
5.0 – 12.5 | 4:47 – 12:15 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 3.2 | 18:45 – 60:00 | Base building, recovery |
|
Easy
|
3.3 – 3.6 | 16:40 – 18:45 | Conversational pace |
|
Moderate
|
3.7 – 3.9 | 15:22 – 16:40 | Comfortably hard effort |
|
Challenging
|
4.0 – 4.3 | 13:56 – 15:22 | Moderate intensity intervals |
|
Hard
|
4.4 – 4.7 | 12:46 – 13:56 | High intensity intervals |
|
Very Hard
|
4.8 – 5.2 | 11:31 – 12:46 | Very high intensity |
|
Max
|
5.3 – 12.5 | 4:47 – 11:31 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 3.5 | 17:07 – 60:00 | Base building, recovery |
|
Easy
|
3.6 – 3.9 | 15:22 – 17:07 | Conversational pace |
|
Moderate
|
4.0 – 4.2 | 14:16 – 15:22 | Comfortably hard effort |
|
Challenging
|
4.3 – 4.6 | 13:03 – 14:16 | Moderate intensity intervals |
|
Hard
|
4.7 – 5.1 | 11:46 – 13:03 | High intensity intervals |
|
Very Hard
|
5.2 – 5.6 | 10:43 – 11:46 | Very high intensity |
|
Max
|
5.7 – 12.5 | 4:47 – 10:43 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 3.7 | 16:12 – 60:00 | Base building, recovery |
|
Easy
|
3.8 – 4.1 | 15:13 – 16:12 | Conversational pace |
|
Moderate
|
4.2 – 4.5 | 13:20 – 15:13 | Comfortably hard effort |
|
Challenging
|
4.6 – 5.0 | 12:00 – 13:20 | Moderate intensity intervals |
|
Hard
|
5.1 – 5.4 | 11:07 – 12:00 | High intensity intervals |
|
Very Hard
|
5.5 – 6.1 | 9:50 – 11:07 | Very high intensity |
|
Max
|
6.2 – 12.5 | 4:47 – 9:50 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 4.1 | 15:13 – 60:00 | Base building, recovery |
|
Easy
|
4.2 – 4.5 | 13:20 – 15:13 | Conversational pace |
|
Moderate
|
4.6 – 4.9 | 12:15 – 13:20 | Comfortably hard effort |
|
Challenging
|
5.0 – 5.4 | 11:07 – 12:15 | Moderate intensity intervals |
|
Hard
|
5.5 – 6.0 | 10:00 – 11:07 | High intensity intervals |
|
Very Hard
|
6.1 – 6.6 | 9:05 – 10:00 | Very high intensity |
|
Max
|
6.7 – 12.5 | 4:47 – 9:05 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 4.5 | 13:20 – 60:00 | Base building, recovery |
|
Easy
|
4.6 – 4.9 | 12:15 – 13:20 | Conversational pace |
|
Moderate
|
5.0 – 5.4 | 11:07 – 12:15 | Comfortably hard effort |
|
Challenging
|
5.5 – 6.0 | 10:00 – 11:07 | Moderate intensity intervals |
|
Hard
|
6.1 – 6.6 | 9:05 – 10:00 | High intensity intervals |
|
Very Hard
|
6.7 – 7.3 | 8:13 – 9:05 | Very high intensity |
|
Max
|
7.4 – 12.5 | 4:47 – 8:13 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 5.0 | 12:00 – 60:00 | Base building, recovery |
|
Easy
|
5.1 – 5.5 | 10:54 – 12:00 | Conversational pace |
|
Moderate
|
5.6 – 6.0 | 10:00 – 10:54 | Comfortably hard effort |
|
Challenging
|
6.1 – 6.7 | 8:56 – 10:00 | Moderate intensity intervals |
|
Hard
|
6.8 – 7.3 | 8:13 – 8:56 | High intensity intervals |
|
Very Hard
|
7.4 – 8.1 | 7:24 – 8:13 | Very high intensity |
|
Max
|
8.2 – 12.5 | 4:47 – 7:24 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 5.7 | 10:30 – 60:00 | Base building, recovery |
|
Easy
|
5.8 – 6.2 | 9:41 – 10:30 | Conversational pace |
|
Moderate
|
6.3 – 6.8 | 8:48 – 9:41 | Comfortably hard effort |
|
Challenging
|
6.9 – 7.5 | 8:00 – 8:48 | Moderate intensity intervals |
|
Hard
|
7.6 – 8.2 | 7:18 – 8:00 | High intensity intervals |
|
Very Hard
|
8.3 – 9.1 | 6:34 – 7:18 | Very high intensity |
|
Max
|
9.2 – 12.5 | 4:47 – 6:34 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 6.5 | 9:13 – 60:00 | Base building, recovery |
|
Easy
|
6.6 – 7.2 | 8:20 – 9:13 | Conversational pace |
|
Moderate
|
7.3 – 7.8 | 7:42 – 8:20 | Comfortably hard effort |
|
Challenging
|
7.9 – 8.6 | 6:59 – 7:42 | Moderate intensity intervals |
|
Hard
|
8.7 – 9.4 | 6:23 – 6:59 | High intensity intervals |
|
Very Hard
|
9.5 – 10.4 | 5:46 – 6:23 | Very high intensity |
|
Max
|
10.5 – 12.5 | 4:47 – 5:46 | All-out sprint effort |
| Zone | Speed (MPH) | Pace (min/mi) | Description |
|---|---|---|---|
|
Recovery
|
1.0 – 7.6 | 7:54 – 60:00 | Base building, recovery |
|
Easy
|
7.7 – 8.4 | 7:09 – 7:54 | Conversational pace |
|
Moderate
|
8.5 – 9.0 | 6:40 – 7:09 | Comfortably hard effort |
|
Challenging
|
9.1 – 10.0 | 6:00 – 6:40 | Moderate intensity intervals |
|
Hard
|
10.1 – 10.9 | 5:30 – 6:00 | High intensity intervals |
|
Very Hard
|
11.0 – 12.2 | 4:55 – 5:30 | Very high intensity |
|
Max
|
12.3 – 12.5 | 4:47 – 4:55 | All-out sprint effort |
Recovery
Base building, recovery
Easy
Conversational pace
Moderate
Comfortably hard effort
Challenging
Moderate intensity intervals
Hard
High intensity intervals
Very Hard
Very high intensity
Max
All-out sprint effort
Recovery
Base building, recovery
Easy
Conversational pace
Brisk
Comfortably hard effort
Power
High intensity intervals
Max
All-out sprint effort
Easy
Conversational pace
Moderate
Comfortably hard effort
Challenging
Moderate intensity intervals
Max
All-out sprint effort