Training Zones

Overview#

Training zones define intensity levels for power, heart rate and pace. Stride uses these zones consistently across the app, including in your activity analysis (time in each zone per session) and the dashboard zone distribution graph (time across all zones for a date range).

Stride comes with several preset zone configurations, but these are just defaults. You can choose from different presets or define entirely custom zones to match your training methodology.

Power Zones#

Power zones are used for cycling activities and are defined as percentages of your FTP (Functional Threshold Power). The default preset is Coggan 7-Zone:

• Active Recovery: 0-55%
• Endurance: 55-75%
• Tempo: 75-90%
• Lactate Threshold: 90-105%
• VO2 Max: 105-120%
• Anaerobic Capacity: 120-150%
• Neuromuscular Power: 150-200%

Other available presets include Polarized 3-Zone (Easy, Moderate, Hard) and Sweet Spot 5-Zone, which adds a dedicated sweet spot range between endurance and threshold.

Heart Rate Zones#

Heart rate zones apply to all activity types and are defined as percentages of your maximum heart rate. The default preset is Karvonen 5-Zone:

• Active Recovery: 0-60%
• Aerobic Base: 60-70%
• Aerobic: 70-80%
• Lactate Threshold: 80-90%
• VO2 Max: 90-100%

A Polarized 3-Zone preset is also available if you prefer a simpler approach.

Running Pace Zones#

Running pace zones are defined as percentages of your threshold pace. The default preset is Daniels 5-Zone:

• Easy: 0-65%
• Marathon: 65-80%
• Threshold: 80-95%
• Interval: 95-110%
• Repetition: 110-130%

The McMillan 7-Zone preset offers finer granularity with dedicated zones for steady state, tempo, 5K, 3K and mile pace.

Swimming Pace Zones#

Swimming pace zones are defined as percentages of your Critical Swim Speed (CSS). The default preset is CSS 5-Zone:

• Recovery: 0-65%
• Aerobic: 65-80%
• Threshold: 80-95%
• VO2 Max: 95-110%
• Speed: 110-130%

Customising Your Zones#

To edit your zones, go to Account > Zones. You can switch between Power, Heart Rate and Pace tabs. From here you can:

• Choose a different preset to replace your current configuration
• Edit zone names, percentage ranges and colours
• Add or remove zones to create your own structure
• Reset to defaults at any time

Changes apply immediately across the app.

Seeing Your Zones in the App#

Your zones appear in two key places:

• Activity analysis - Each activity shows a zone breakdown with time spent, percentage, and actual values (watts, bpm or pace) for each zone.
• Dashboard - The Zone Distribution graph shows your total time in each zone across your selected date range, with tabs for cycling power, cycling HR, running HR, running pace and swimming pace.