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Zoladz test

This test was developed by the Polish exercise physiologist Jerzy Zoladz. To the Based on the maximum heart rate, there are 5 training zones: your maximum heart rate -50, -40, -30, -20, and -10 beats.

With the help of the Zoladz test you can also check which heart rate zone(s) have improved or possibly deteriorated after a training period; the The distance walked in the block in question has then become greater or smaller.


For the execution of the test are necessary: a running track (or a piece of road that properly measured), a heart rate monitor and possibly a helper who can notes distances.


Warm up for about 20 minutes. After this, the test begins. Walk 5 times 6 minutes at an even pace. The first you walk 50 beats below your maximum heart rate (very slow pace), the second 40 strokes (normal pace), the third 30 (smooth), the fourth 20 (around the tipping point) and finally the last 10 beats (a brisk pace above the turning point). Take a 2-minute walk between series and record the distance walked. Try to deviate up to two heartbeats.

Working out

After filling in the table below you will have a overview of the heart rate zone and the associated running speed (in km/h). The times per 200m, 400m and 1000m are also indicated for those who training on a running track. To monitor your running speed during your long runs in the To keep an eye on, the 1000m and 5000m times have also been calculated.


What is your maximum heart rate?

What distances (in meters) run you per heart rate area?

Area 1:

Area 2:

Area 3:

Area 4:

Area 5:

Training table
  Distance mile/h km/h 400m 1 mile  1 km  Haert


Area 1    <

Quiet endurance training
Area 2

 Normal endurance training
Area 3

Rapid endurance training
Area 4

Long speed endurance training
Area 5

Short speed endurance training