MAS, HR and zones

(MAS is VMA in French)

There are multiple scales that exist out there, but none of them will have exactly the same values nor the same zones. Here are two scales that I personnally use. They work for me, they might not for you.

The first table is greatly inspired by this one, even though I found the given HRmax values way too high, compared to the MAS values. Generally, based on what I read on the internet but also my observations, for any pace, (percent of MAS plus 5 to 10) = percent of your HRmax (more or less). So I changed the HRmax values in the first table below and adjusted them to what I observed with my very own heart, at those paces. Most other scales on the internet seem to agree and use the formula percent of MAS + 5 = percent of HRmax.

In recent years, many pace charts started using the "heart rate reserve" as their basis, instead of HRmax. I have not dug the topic enough, so I'm not using that (so far). "Heart rate reserve" basically means HRmax - resting heart rate. Not everyone agrees on how the "resting heart rate" should be measured. Lowest value in the night? Lowest value in the day, while sitting and doing nothing? Average value measured during the sleep? Therefore, I'm quite reluctant to use this for now.

The second table, on ventilatory thresholds, is a mashup of multiple articles I've read. I simplified the values to make it easier to understand.

In other sources, I've found slightly different values for SV1 (VT1 in English) and SV2 (VT2 in English). But these values are athlete-dependant anyways. It's never an exact value. And it's different for everyone.

Session parser

To categorize the paces into zone 1 (below VT1), zone 2 (VT1 to VT2) or zone 3 (above VT2), the MAS value your entered at the top of this page will be used.

Time and distance converter

Pace chart

Race sheet

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