What paces correspond to the intensities in my session?
Pace Equivalency Table
| Title | Feeling | Pace | %Max HR (or HRR) | Talk Test |
|---|---|---|---|---|
| Comfort Endurance (CE) | Totally relaxed | Very slow | <70% | You can tell a detailed story without getting out of breath |
| Basic Endurance (BE) | Comfortable rhythm | Slow | 70-75% | You can tell a detailed story without getting out of breath |
| Active Endurance (AE) | Light engagement | Moderate | 75-85% | You can hold a conversation but sentences are short |
| Threshold60 / Sweet Spot | Sustained effort | Steady | 85-90% | You can say 2–3 sentences in a row but run out of breath quickly |
| Threshold30 | High intensity | Fast | 90-95% | You can only say a few words at a time and need to catch your breath between |
| VMA/VO2max/Intense | Very high intensity | Very fast | 90-100% | You can barely talk—just 2–3 words |
| Sprint | All out | All out (again 😅) | 100% + | You can't talk |
A Word of Caution About Setting Your Maximum Heart Rate. Your maximum heart rate (HR max) needs to be properly configured if you want to make the most of this metric during your training sessions.
⚠️ Don’t rely on the default settings ⚠️
We’re sharing this article to help you determine your HR max in the most accurate way:
👉 How to Calculate Your Maximum Heart Rate (in French)
But most importantly: listen to your body and trust your personal feelings and running sensations.
Spoiler: Mathieu told us that even he feels a bit lost when getting back into running — especially when it comes to pacing and sensations. So if you're feeling unsure too, you're definitely not alone. It’s totally normal!
Updated on: 16/06/2025
Thank you!