Documentation
Pace Zones and Chart Colors
How rslts.run assigns training zones from your race results, and what the colors mean across charts.
Pace Zones and Chart Colors
Every chart in rslts Performance that colors by effort — the Workout Intervals chart, the pace line, the intensity bar on your home page — uses the same five zones:
| Zone | What it means |
|---|---|
| Easy | Conversational aerobic running: warmups, cooldowns, recovery |
| Moderate | Marathon-pace effort and above: sustained aerobic work |
| Threshold | Comfortably hard: tempo runs and cruise intervals |
| 5K | VO2max-oriented: hard intervals with substantial recovery |
| Mile | Fast and relaxed: short reps focused on economy and speed |
Each zone has a lower boundary. Any effort at or above that boundary and below the next one falls into that zone. Easy has no lower boundary — it covers everything below Moderate. Mile has no upper boundary — it covers mile pace and faster, all the way up to a full sprint.
How thresholds are calculated
rslts uses a VDOT-based model (Jack Daniels) to estimate your zone boundaries from race results. A single race time — 800m, 1500m, mile, 3K, 5K, 8K, or 10K — anchors a VDOT score, which then projects out to paces for each zone. The system selects your best recent race automatically.
This means your chart colors update as your fitness improves and faster race results come in. A run that shows as Threshold this season may show as Moderate next season if your VDOT rises.
Overriding your thresholds
If the auto-calculated zones don’t reflect how your training actually feels, you can override them. Open the Workout Paces page (linked from your athlete home page) and either:
- Use a specific race result — pick any supported race from your history to anchor the calculation instead of the auto-selected one.
- Enter paces manually — type in your own Moderate, Threshold, 5K, and Mile pace targets directly.
Manual overrides take precedence over the VDOT calculation and apply across all charts immediately.