Training Zones

Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
Intensity
Recovery 5:21–6:17 <128
Daily / Easy 4:57–5:20 128–138
Steady / Long 4:24–4:56 138–148
LT1 / Aerobic 4:09–4:23 148–153
Tempo 3:57–4:08 153–158
LT2 / Threshold 3:50–3:56 160–165
CV / Critical V. 3:39–3:49 165–170
VO2max / Interval 3:28–3:38 170+
Repetition / Speed <3:28
Racing
Training zones VDOT 54.6 · מרוץ הלילה של פתח תקווה 38:21 · 2025-11-20
Intensity
Recovery 5:29–6:26 <128
Daily / Easy 5:05–5:28 128–138
Steady / Long 4:31–5:04 138–148
LT1 / Aerobic 4:15–4:30 148–153
Tempo 4:03–4:14 153–158
LT2 / Threshold 3:56–4:02 160–165
CV / Critical V. 3:44–3:55 165–170
VO2max / Interval 3:34–3:43 170+
Repetition / Speed <3:34
Racing
Training zones VDOT 53.2 · Tel Aviv Night Run · 2025-10-29
Intensity
Recovery 5:36–6:34 <128
Daily / Easy 5:11–5:35 128–138
Steady / Long 4:37–5:10 138–148
LT1 / Aerobic 4:21–4:36 148–153
Tempo 4:08–4:20 153–158
LT2 / Threshold 4:01–4:07 160–165
CV / Critical V. 3:49–4:00 165–170
VO2max / Interval 3:38–3:48 170+
Repetition / Speed <3:38
Racing
Training zones VDOT 52.6 · Run with Moshe · 2025-10-24
Intensity
Recovery 5:39–6:38 <128
Daily / Easy 5:14–5:38 128–138
Steady / Long 4:40–5:13 138–148
LT1 / Aerobic 4:23–4:39 148–153
Tempo 4:11–4:22 153–158
LT2 / Threshold 4:04–4:10 160–165
CV / Critical V. 3:51–4:03 165–170
VO2max / Interval 3:40–3:50 170+
Repetition / Speed <3:40
Racing
Training zones VDOT 52.9 · הרצליה 10 · 2025-05-10
Intensity
Recovery 5:37–6:36 <128
Daily / Easy 5:12–5:36 128–138
Steady / Long 4:38–5:11 138–148
LT1 / Aerobic 4:22–4:37 148–153
Tempo 4:09–4:21 153–158
LT2 / Threshold 4:03–4:08 160–165
CV / Critical V. 3:50–4:02 165–170
VO2max / Interval 3:39–3:49 170+
Repetition / Speed <3:39
Racing
Training zones VDOT 53.3 · Tel Aviv Half Marathon 2025 · 2025-02-28
Intensity
Recovery 5:35–6:34 <128
Daily / Easy 5:10–5:34 128–138
Steady / Long 4:37–5:09 138–148
LT1 / Aerobic 4:20–4:36 148–153
Tempo 4:08–4:19 153–158
LT2 / Threshold 4:01–4:07 160–165
CV / Critical V. 3:49–4:00 165–170
VO2max / Interval 3:38–3:48 170+
Repetition / Speed <3:38
Racing
Training zones VDOT 54.0 · Run with Moshe :) · 2024-11-08
Intensity
Recovery 5:32–6:30 <128
Daily / Easy 5:07–5:31 128–138
Steady / Long 4:34–5:06 138–148
LT1 / Aerobic 4:17–4:33 148–153
Tempo 4:05–4:16 153–158
LT2 / Threshold 3:59–4:04 160–165
CV / Critical V. 3:46–3:58 165–170
VO2max / Interval 3:36–3:45 170+
Repetition / Speed <3:36
Racing
Training zones VDOT 52.7 · מרוץ הלילה של פתח תקווה — 39:31 · 2024-06-06
Intensity
Recovery 5:38–6:37 <128
Daily / Easy 5:13–5:37 128–138
Steady / Long 4:39–5:12 138–148
LT1 / Aerobic 4:23–4:38 148–153
Tempo 4:10–4:22 153–158
LT2 / Threshold 4:03–4:09 160–165
CV / Critical V. 3:51–4:02 165–170
VO2max / Interval 3:40–3:50 170+
Repetition / Speed <3:40
Racing
Training zones VDOT 51.8 · Бля :) · 2024-04-17
Intensity
Recovery 5:43–6:43 <128
Daily / Easy 5:18–5:42 128–138
Steady / Long 4:43–5:17 138–148
LT1 / Aerobic 4:26–4:42 148–153
Tempo 4:14–4:25 153–158
LT2 / Threshold 4:07–4:13 160–165
CV / Critical V. 3:54–4:06 165–170
VO2max / Interval 3:43–3:53 170+
Repetition / Speed <3:43
Racing
Training zones VDOT 52.7 · Paphos 21k · 2024-03-03
Intensity
Recovery 5:38–6:37 <128
Daily / Easy 5:13–5:37 128–138
Steady / Long 4:39–5:12 138–148
LT1 / Aerobic 4:23–4:38 148–153
Tempo 4:10–4:22 153–158
LT2 / Threshold 4:03–4:09 160–165
CV / Critical V. 3:51–4:02 165–170
VO2max / Interval 3:40–3:50 170+
Repetition / Speed <3:40
Racing
Training zones VDOT 51.2 · Tel Aviv Half Marathon · 2023-02-24
Intensity
Recovery 5:46–6:46 <128
Daily / Easy 5:21–5:45 128–138
Steady / Long 4:46–5:20 138–148
LT1 / Aerobic 4:29–4:45 148–153
Tempo 4:16–4:28 153–158
LT2 / Threshold 4:09–4:15 160–165
CV / Critical V. 3:56–4:08 165–170
VO2max / Interval 3:45–3:55 170+
Repetition / Speed <3:45
Racing
Training zones VDOT 46.0 · תחרות ראשונה אחרי החבלה, תחרות ראשונה בארץ אבות · 2022-11-18
Intensity
Recovery 6:17–7:22 <128
Daily / Easy 5:49–6:16 128–138
Steady / Long 5:12–5:48 138–148
LT1 / Aerobic 4:53–5:11 148–153
Tempo 4:39–4:52 153–158
LT2 / Threshold 4:32–4:38 160–165
CV / Critical V. 4:18–4:31 165–170
VO2max / Interval 4:06–4:17 170+
Repetition / Speed <4:06
Racing
Training zones VDOT 50.1 · ☀️ Александровские Версты. Переславский полумарафон 🖤 · 2021-05-22
Intensity
Recovery 5:52–6:53 <128
Daily / Easy 5:26–5:51 128–138
Steady / Long 4:51–5:25 138–148
LT1 / Aerobic 4:33–4:50 148–153
Tempo 4:21–4:32 153–158
LT2 / Threshold 4:13–4:20 160–165
CV / Critical V. 4:00–4:12 165–170
VO2max / Interval 3:49–3:59 170+
Repetition / Speed <3:49
Racing
Training zones VDOT 49.1 · 🖤 10k — Love&Space 2021 — не фартануло — ☀️ · 2021-04-18
Intensity
Recovery 5:58–7:00 <128
Daily / Easy 5:32–5:57 128–138
Steady / Long 4:56–5:31 138–148
LT1 / Aerobic 4:38–4:55 148–153
Tempo 4:25–4:37 153–158
LT2 / Threshold 4:18–4:24 160–165
CV / Critical V. 4:04–4:17 165–170
VO2max / Interval 3:53–4:03 170+
Repetition / Speed <3:53
Racing
Training zones VDOT 45.1 · «Дорога Жизни 52» первый марафон — 3:27:09 🖤 · 2021-01-31
Intensity
Recovery 6:23–7:28 <128
Daily / Easy 5:55–6:22 128–138
Steady / Long 5:16–5:54 138–148
LT1 / Aerobic 4:58–5:15 148–153
Tempo 4:44–4:57 153–158
LT2 / Threshold 4:36–4:43 160–165
CV / Critical V. 4:22–4:35 165–170
VO2max / Interval 4:10–4:21 170+
Repetition / Speed <4:10
Racing
Training zones VDOT 50.4 · ⛅ Secret: Осенний Гром — 1:30:58 🖤 · 2020-10-04
Intensity
Recovery 5:51–6:51 <128
Daily / Easy 5:25–5:50 128–138
Steady / Long 4:50–5:24 138–148
LT1 / Aerobic 4:32–4:49 148–153
Tempo 4:19–4:31 153–158
LT2 / Threshold 4:12–4:18 160–165
CV / Critical V. 3:59–4:11 165–170
VO2max / Interval 3:48–3:58 170+
Repetition / Speed <3:48
Racing
Training zones VDOT 50.7 · ☁️ Love&Space Half Marathon 2020 🖤 · 2020-09-27
Intensity
Recovery 5:49–6:50 <128
Daily / Easy 5:23–5:48 128–138
Steady / Long 4:48–5:22 138–148
LT1 / Aerobic 4:31–4:47 148–153
Tempo 4:18–4:30 153–158
LT2 / Threshold 4:11–4:17 160–165
CV / Critical V. 3:58–4:10 165–170
VO2max / Interval 3:47–3:57 170+
Repetition / Speed <3:47
Racing
Training zones VDOT 49.0 · ☀️ Moscow Marathon 10k 🖤 42:04 · 2020-09-20
Intensity
Recovery 5:59–7:01 <128
Daily / Easy 5:32–5:58 128–138
Steady / Long 4:56–5:31 138–148
LT1 / Aerobic 4:38–4:55 148–153
Tempo 4:25–4:37 153–158
LT2 / Threshold 4:18–4:24 160–165
CV / Critical V. 4:05–4:17 165–170
VO2max / Interval 3:53–4:04 170+
Repetition / Speed <3:53
Racing
Training zones VDOT 48.8 · ⛅ Yaroslavl Half — Полумарафон курильщика — Очень плохо! · 2020-09-06
Intensity
Recovery 6:00–7:02 <128
Daily / Easy 5:33–5:59 128–138
Steady / Long 4:57–5:32 138–148
LT1 / Aerobic 4:39–4:56 148–153
Tempo 4:26–4:38 153–158
LT2 / Threshold 4:19–4:25 160–165
CV / Critical V. 4:06–4:18 165–170
VO2max / Interval 3:54–4:05 170+
Repetition / Speed <3:54
Racing
Training zones VDOT 49.3 · ☁️ Moscow Half Marathon 2020 — Дебют · 2020-08-02
Intensity
Recovery 5:57–6:59 <128
Daily / Easy 5:30–5:56 128–138
Steady / Long 4:55–5:29 138–148
LT1 / Aerobic 4:37–4:54 148–153
Tempo 4:24–4:36 153–158
LT2 / Threshold 4:17–4:23 160–165
CV / Critical V. 4:04–4:16 165–170
VO2max / Interval 3:52–4:03 170+
Repetition / Speed <3:52
Racing
Training zones VDOT 44.3 · Космический марафон 10к · 2019-09-29
Intensity
Recovery 6:28–7:35 <128
Daily / Easy 6:00–6:27 128–138
Steady / Long 5:21–5:59 138–148
LT1 / Aerobic 5:02–5:20 148–153
Tempo 4:48–5:01 153–158
LT2 / Threshold 4:40–4:47 160–165
CV / Critical V. 4:26–4:39 165–170
VO2max / Interval 4:13–4:25 170+
Repetition / Speed <4:13
Racing
Training zones VDOT 42.8 · Absolute Moscow Marathon 10 km · 2019-09-22
Intensity
Recovery 6:39–7:47 <128
Daily / Easy 6:10–6:38 128–138
Steady / Long 5:30–6:09 138–148
LT1 / Aerobic 5:10–5:29 148–153
Tempo 4:56–5:09 153–158
LT2 / Threshold 4:48–4:55 160–165
CV / Critical V. 4:33–4:47 165–170
VO2max / Interval 4:20–4:32 170+
Repetition / Speed <4:20
Racing
Training zones VDOT 41.0 · Grom10k - Мещерский · 2019-08-31
Intensity
Recovery 6:52–8:02 <128
Daily / Easy 6:22–6:51 128–138
Steady / Long 5:41–6:21 138–148
LT1 / Aerobic 5:21–5:40 148–153
Tempo 5:06–5:20 153–158
LT2 / Threshold 4:58–5:05 160–165
CV / Critical V. 4:43–4:57 165–170
VO2max / Interval 4:30–4:42 170+
Repetition / Speed <4:30
Racing