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# 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](https://www.running-addict.fr/conseil-running/comment-calculer-sa-frequence-cardiaque-maximale-fcm/) *(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!