EVIDENCE IN. USEFUL TRAINING OUT.

Your zones should come from what you can do—not your watch having a guess.

Add one recent effort. Zone Control turns it into a provisional six-zone profile, race evidence and one session with an actual job. Coach or lab validation upgrades the guesswork.

01 · INPUT

Performance evidence

Use a hard, recent, well-paced effort. A heroic first kilometre followed by a small personal funeral is poor evidence.

Athlete Goal

Evidence source

Distance Date

Finish time

HH : MM : SS

Heart-rate evidence optional A known threshold always wins. If you do not have one, add the average HR from this effort and Zone Control will build a provisional range.

Known threshold HR optional

bpm

Average effort HR optional

bpm

HR sensor Runs per week

Use the average HR across the complete race or timed effort. Duration matters more than the distance label.

Nothing is uploaded in this prototype. Your last inputs stay on this device.

ZONE CONTROL TOOL

02 · ROGUE RUN OUTPUT

Rogue Runner · Zone profile

60-MIN PACE ANCHOR 4:00 /km

Estimated from 10K · 39:36

HR THRESHOLD RPE FIRST

No heart-rate evidence supplied

EVIDENCE CONFIDENCE STARTING POINT

One recent performance. Useful, not holy scripture.

PRIMARY TARGET 10K

Speed endurance with enough easy running to absorb it.

How this first version builds the profile

A race or 30-minute test is converted to an estimated 60-minute pace with the Riegel performance model (exponent 1.06). The six pace bands are Overdrive coaching guardrails around that anchor—not direct measurements of LT1 or LT2.

A known threshold HR remains authoritative. Otherwise a 30-minute field test uses the final 20-minute average directly; race HR is duration-conditioned and shown with a deliberately broad range. Wrist data widens that range, and efforts over two hours do not create automatic HR zones. A 30-minute time-trial study found useful group-level agreement but an individual HR error of about 8 bpm, so the range matters. View evidence.

YOUR SIX-ZONE DECK

Pace, pulse and purpose

Field-derived zones are provisional. Weather, terrain, fatigue and cardiac drift still exist. Annoying, but true.

03 · DO SOMETHING USEFUL 10K · KEY SESSION

Threshold builder

3 × 8 minutes controlled around LT1 with a 2-minute easy float. Fast enough to work. Calm enough to repeat.

PACE4:07–4:19 /km

HEART RATEUse RPE 6/10

TOTAL TIME55–65 min

Coach cue: The final rep should look like the first. If it turns into a death march, you missed the point.

COACH READ PROVISIONAL

A credible starting point—not a tattoo.

This profile is anchored to one effort. Use it for two to four weeks, watch pace at comparable heart rate, then move the ranges only when the evidence moves.

01
Easy days sit in Recovery or Aerobic. “Easy-ish but spicy” is how runners quietly ruin the week.
02
Use pace on flat, repeatable ground. Use heart rate and feel when heat, hills or fatigue change the cost.
03
A coach review or SPC lactate test can replace these provisional anchors with your actual thresholds.

PERFORMANCE EVIDENCE

Equivalent race markers

Riegel estimates from the same effort—not predictions, promises or permission to go off like a lunatic.