| Zone | % of Vo2 max | % of heartrate max | Lactate | Total duration per workout | Total duration per workout Elite level athlete | Recovery time in hours per full workout | Recommended workout protocolls |
| 5 | 94-100 | 92-97 | 6.0-8.0 | 10-15 min | 15-30 min | 72 - 96 hours | |
| 4 | 87-94 | 87-92 | 4.0-6.0 | 15-30 min | 30-50 min | 48-72 hours | |
| 3 | 80-87 | 82-87 | 2.5-4.0 | 20-40 min | 50-90 min | 48-72 hours | |
| 2 | 65-80 | 72-82 | 1.5-2.5 | 40-120 min | 40-180 min | 24-48 hours | |
| 1 | 45-65 | 60-72 | 0.8-1.5 | 40-180 min | 40-360 min | 12-24 hours 24-72 for long runs |
