80/20 Running Training with VO₂ Max Testing

The single biggest mistake with 80/20 training is running Zone 1 too hard. Without precise physiological testing, runners fall into "no man's land":

• "Easy" Runs Become Moderate: Runners think 70% max heart rate or 9:00/mile pace is "easy," but their actual Zone 1 threshold is 65% or 9:30/mile. Result: constantly training in Zone 2, preventing recovery
• Group Run Pressure: Running with friends or group, pace drifts up to accommodate faster runners. Suddenly easy run is moderate
• Ego and "Junk Miles": Feeling like easy runs should be "productive." Running harder to "get something out of it." This accumulates fatigue
• Hard Runs Aren't Hard Enough: Because you are never fully recovered, hard workouts are done somewhat fatigued. You cannot reach true Zone 3 intensity
• The 80/20 Ratio Becomes 60/40: Instead of 80% low/20% high, distribution becomes 60% moderate/40% hard/easy. Worst possible combination

VO₂ max testing solves this. It provides your exact VT1 (first ventilatory threshold)-the precise heart rate and pace where Zone 1 ends and Zone 2 begins. No more guessing. No more creeping into moderate intensity unintentionally.

After your test in Santa Cruz, you will know:

• Zone 1 (Low Intensity):
  • • Range: Below your first ventilatory threshold (VT1)
  • • Typically: 55 to 75% of VO₂ max
  • • Testing identifies: Exact VT1 heart rate (e.g., 140 bpm) and corresponding pace
  • • Feeling: Truly easy, conversational, could sustain for hours
  • • Breathing: Rhythmic, controlled, nose breathing often possible
  • • Purpose: Build aerobic base, promote recovery, increase training volume safely
  • • Time allocation: 80% of weekly training time
• Zone 2 (Moderate Intensity):
  • • Range: Between VT1 and lactate threshold (VT2)
  • • Typically: 75 to 88% of VO₂ max
  • • Testing identifies: Both boundaries precisely
  • • Feeling: "Comfortably hard" but not truly hard. The dreaded "gray zone"
  • • Problem: Too hard for recovery, too easy for meaningful adaptation
  • • Most runners train here by accident
  • • Time allocation: Minimize. 0 to 10% at most
• Zone 3 (High Intensity):
  • • Range: Above lactate threshold
  • • Typically: 88 to 100%+ of VO₂ max
  • • Testing identifies: Lactate threshold heart rate marking Zone 3 start
  • • Feeling: Hard to very hard. Conversation impossible. Breathing labored
  • • Purpose: Improve lactate threshold, VO₂ max, running economy
  • • Time allocation: 10 to 20% of weekly training time
  • • Key: Can only reach these intensities when well-rested from low-intensity training

Matt Fitzgerald and the 80/20 method emphasize heart rate monitoring over pace because external conditions dramatically affect pace but not physiological intensity:

• Heat and Humidity: Same heart rate produces slower pace on hot days. Pace-based training causes overexertion
• Hills: Uphill running slows pace but elevates heart rate. Downhill opposite. Heart rate keeps effort consistent
• Wind: Headwind slows pace; tailwind speeds it up. Heart rate reveals true effort
• Fatigue: Later in week or training cycle, same pace requires higher heart rate. Indicates cumulative fatigue
• Altitude: If training at altitude, heart rate zones guide appropriate effort
• Surface: Trail running typically slower pace than road at same heart rate

Our Approach: VO₂ max testing establishes your exact heart rate zones. We also provide corresponding pace zones for sea-level, flat running as reference. For day-to-day training, heart rate is primary guide. Pace is secondary.

Technology: Use heart rate monitor or chest strap (most accurate). Optical wrist monitors acceptable for Zone 1 but less reliable for intervals.

Matt Fitzgerald offers 80/20 training plans for multiple distances in his books ("80/20 Running," "80/20 Triathlon"). All benefit from VO₂ max testing:

• 5K Plans: Foundation runs at Zone 1, short intervals and tempo runs at Zone 3. Testing ensures Zone 1 stays easy and Zone 3 efforts are truly hard
• 10K Plans: Longer aerobic development. Mix of tempo runs and intervals. Precise threshold identification crucial
• Half Marathon Plans: Substantial Zone 1 mileage. Tempo runs near lactate threshold. Long runs with Zone 1 emphasis
• Marathon Plans: High weekly mileage, mostly Zone 1. Some marathon-pace work (upper Zone 1 to lower Zone 3). Testing prevents "moderate marathon pace" trap
• Ultramarathon Plans: Extremely high percentage Zone 1 (85 to 90%). Testing ensures you can maintain low intensity for very long durations

Common to all plans: Easy runs, recovery runs, and long runs stay in Zone 1. Tempo runs, interval sessions, and hill repeats are Zone 3. Zone 2 is avoided.

After testing, you can accurately track your weekly training distribution using data from your GPS watch:

• Weekly Time in Zone Analysis: Most running watches calculate time spent in each heart rate zone. Verify you are achieving approximately 80% Zone 1, minimal Zone 2, and 10 to 20% Zone 3
• Adjust Training if Needed: If you are doing 60% Zone 1, 25% Zone 2, 15% Zone 3, you are in "no man's land." Slow down easy runs dramatically
• Training Peaks and TrainingPeaks: Import workouts and analyze zone distribution over weeks and months
• Retest as Fitness Improves: As VO₂ max increases, zone boundaries shift. Retest every 8 to 12 weeks to update zones

Warning Sign: If you cannot achieve 80% low intensity, your "easy" pace is too fast. Slow down more. Many runners need to slow down by 30 to 60 seconds per mile to stay in Zone 1.

Example: Marathon training, 50 miles per week (experienced runner):

• Monday: Recovery run 5 miles @ Zone 1 (HR 125-140, ~9:00/mile)
• Tuesday: Tempo run: 2 miles warm-up, 5 miles @ Zone 3 threshold (HR 165-172, ~7:30/mile), 2 miles cool-down
• Wednesday: Easy run 6 miles @ Zone 1 (HR 125-140, ~9:00/mile)
• Thursday: Easy run 7 miles @ Zone 1 (HR 125-140, ~9:00/mile)
• Friday: Rest or 4 miles very easy @ low Zone 1
• Saturday: Intervals: 2 miles warm-up, 8 × 800m @ Zone 3 (HR 175+, ~6:50/mile) with 400m jog recovery, 2 miles cool-down
• Sunday: Long run 16 miles @ Zone 1 (HR 125-140, ~9:00/mile), may include last 2 miles at marathon pace (upper Zone 1)

Zone Distribution:
• Zone 1 (Low): ~40 miles (80% of total)
• Zone 2 (Moderate): ~0 miles (avoided)
• Zone 3 (High): ~10 miles (20% of total, including warm-up/cool-down for hard sessions)

Key Observations: Easy runs feel ridiculously slow at first. Tempo and intervals done fresh, so can hit true hard intensities. Weekly average pace is slow due to 80% easy volume, but fitness improves dramatically.

"Won't running so slow make me slower?" No. Research consistently shows polarized training (very easy + very hard) produces better results than moderate training. Aerobic adaptations occur at low intensity. Speed work only effective when fresh.

"My easy pace feels embarrassingly slow." That is normal! Elite runners' Zone 1 pace is 7:30 to 8:30/mile while they race marathons at 5:00/mile. Pace differential is large for everyone. Check your ego.

"I can't run that slow without walking." Some runners need to include walk breaks to stay in Zone 1, especially when starting out or very deconditioned. That is fine. As aerobic fitness improves, Zone 1 running pace increases.

"Group runs go faster than my Zone 1." Either find slower group, run alone, or accept that some runs will be Zone 2 (social benefit may outweigh training principle). Compensate by being stricter on other easy days.

"How do I run slow on hilly routes?" Power hike steep uphills if needed. Heart rate zones account for terrain. Let heart rate dictate effort, not pace or pride.

Research documenting elite athlete training distribution:

• Olympic Marathon Champions: Studies show ~80% of training below lactate threshold
• Paula Radcliffe (Women's Marathon WR): Vast majority of weekly mileage at easy pace, despite sub-5:00/mile marathon pace
• Kenyan Distance Runners: Research shows they do majority of training at very relaxed paces, then go very hard in workouts
• Norwegian Triathlon Team: Under Olav Aleksander Bu, famous for slow easy runs and very hard intervals
• Stephen Seiler Research: Exercise physiologist who coined "polarized training." Studies across sports confirm 80/20 distribution

Matt Fitzgerald's "80/20 Triathlon" extends principles to swimming, cycling, and running:

• Swim: 80% of swim yardage at Zone 1 (easy breathing pattern). 20% at Zone 3 (hard intervals)
• Bike: VO₂ max testing on bike provides cycling-specific zones. 80% easy spinning, 20% hard efforts
• Run: Same 80/20 distribution. Running zones from treadmill test
• Overall Training Load: When combining three sports, maintain 80/20 across total weekly training time

80/20 distribution is maintained year-round, but emphasis shifts:

• Base Phase: Mostly Zone 1 building volume. Limited Zone 3 work (maybe 10%)
• Build Phase: Maintain 80% Zone 1 but increase Zone 3 frequency and duration (15 to 20%)
• Peak Phase: Volume decreases but intensity of Zone 3 sessions increases. Still maintain 80/20 ratio
• Taper: Both zones reduced proportionally. Ratio maintained

Initial Test: Establishes baseline zones before starting 80/20 training

Retest Every 8 to 12 Weeks: As aerobic fitness improves, VO₂ max increases and thresholds shift. Your Zone 1 upper limit (VT1) will occur at higher heart rate and faster pace

Signs Zones Need Updating:

• • Zone 1 runs feel too easy, can run much faster at same heart rate
• • Zone 3 workouts feel easier, can sustain faster pace
• • Race performance significantly better than predicted by current zones

VO₂ Max Test: $250

What's Included for 80/20 Training:

• • 45 to 60 minute comprehensive testing
• • Precise VT1 (first ventilatory threshold) identification
• • Precise VT2 (lactate threshold) identification
• • Three-zone system: Zone 1, Zone 2, Zone 3 boundaries
• • Heart rate ranges for each zone
• • Corresponding pace ranges (sea level, flat terrain)
• • 80/20 training guidance specific to your zones
• • Same-day results
• • Printable zone chart for training reference

VO₂ Max Test: $250

Complete testing with 80/20 polarized training zones for easy and hard training.

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com