{"id":641,"date":"2025-02-02T11:14:24","date_gmt":"2025-02-02T11:14:24","guid":{"rendered":"https:\/\/floruns.com\/?page_id=641"},"modified":"2026-06-22T11:35:47","modified_gmt":"2026-06-22T11:35:47","slug":"coaching","status":"publish","type":"page","link":"https:\/\/floruns.com\/en\/coaching\/","title":{"rendered":"Running Coaching"},"content":{"rendered":"

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Lauf
Coaching<\/h1>\n

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Erreiche deine Laufziele mit Spa\u00df und Leichtigkeit
<\/strong><\/p>\n

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\u00dcber<\/p>\n

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Mein Coaching-Ansatz<\/h2>\n

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Laufen ist dein Weg zu mehr Lebensqualit\u00e4t. Als dein Coach unterst\u00fctze ich dich, deine Ziele zu erreichen \u2013 mit Freude und ohne deine Gesundheit zu gef\u00e4hrden. Dabei ist eine offene und ehrliche Kommunikation<\/strong> die Basis f\u00fcr unseren gemeinsamen Erfolg. Nur wenn wir offen \u00fcber deine Fortschritte, Herausforderungen und W\u00fcnsche sprechen, k\u00f6nnen wir dein Training optimal gestalten.<\/p>\n

Niemand ist mir als Coach etwas schuldig<\/strong> \u2013 weder eine bestimmte Leistung noch ein bestimmtes Ergebnis. Mir ist wichtig, dass du dich wohlf\u00fchlst und Spa\u00df am Laufen hast. Deshalb liegt mein Fokus mehr auf deinem K\u00f6rpergef\u00fchl als auf blanken Zahlen<\/strong>. Nat\u00fcrlich sind Fortschritte messbar, aber dein Wohlbefinden und deine Gesundheit stehen immer an erster Stelle.<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=“1_3″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_image src=“https:\/\/floruns.com\/wp-content\/uploads\/2023\/12\/Flo_FKS1388_1000x1000px.jpg“ title_text=“Flo Portr\u00e4t Wald“ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“1_3,1_3,1_3″ _builder_version=“4.23.3″ custom_margin=“22px|auto||auto||“ global_colors_info=“{}“][et_pb_column type=“1_3″ _builder_version=“4.16″ custom_padding=“|||“ global_colors_info=“{}“ custom_padding__hover=“|||“][et_pb_blurb title=“Dein Training, dein Leben“ use_icon=“on“ font_icon=“||divi||400″ icon_color=“#3d8eff“ icon_placement=“left“ _builder_version=“4.23.3″ header_font=“Montserrat|700|||||||“ header_line_height=“1.8em“ body_font=“Montserrat||||||||“ body_font_size=“17px“ body_line_height=“1.8em“ animation_style=“fade“ border_color_all_image=“#“ global_colors_info=“{}“]<\/p>\n

Dein Alltag ist flexibel, dein Training auch. Ich passe den Plan an deinen Zeitplan an, nicht umgekehrt. So bleibt das Laufen Teil deines Lebens, ohne dich einzuschr\u00e4nken.<\/p>\n

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Jeder ist einzigartig. Deshalb bekommst du bei mir einen individuellen Plan, der auf dich zugeschnitten ist. Woche f\u00fcr Woche passe ich ihn an deine Fortschritte an.<\/p>\n

[\/et_pb_blurb][\/et_pb_column][et_pb_column type=“1_3″ _builder_version=“4.16″ custom_padding=“|||“ global_colors_info=“{}“ custom_padding__hover=“|||“][et_pb_blurb title=“Mehr als nur ein Plan“ use_icon=“on“ font_icon=“||divi||400″ icon_color=“#3d8eff“ icon_placement=“left“ _builder_version=“4.23.3″ header_font=“Montserrat|700|||||||“ header_line_height=“1.8em“ body_font=“Montserrat||||||||“ body_font_size=“17px“ body_line_height=“1.8em“ animation_style=“fade“ border_color_all_image=“#“ global_colors_info=“{}“]<\/p>\n

Ich bin dein pers\u00f6nlicher Begleiter. Ich motiviere dich, unterst\u00fctze dich und helfe dir, deine Saison zu planen und Ziele zu erreichen.<\/span><\/p>\n

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„Flo versteht es, Training gezielt und effizient zu gestalten. In den letzten 2,5 Jahren habe ich mit ihm jedes Jahr Leistungsspr\u00fcnge gemacht \u2013 ohne \u00fcberm\u00e4\u00dfige Kilometer, sondern mit einer smarten, individuell abgestimmten Planung. Er h\u00f6rt auf meine Bed\u00fcrfnisse, passt das Training flexibel an und bringt mich immer zum richtigen Zeitpunkt in Topform.“<\/p>\n

[\/et_pb_text][et_pb_text _builder_version=“4.23.3″ text_font=“Montserrat|300||on|||||“ header_font=“||||||||“ background_layout=“dark“ animation_style=“fade“ global_colors_info=“{}“]<\/p>\n

Charlotte<\/strong>, Marathon-Deb\u00fct 2:46:20h<\/p>\n

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Weitere Rezensionen<\/h2>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=“1_3,1_3,1_3″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_column type=“1_3″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_testimonial author=“Gabriel“ portrait_url=“https:\/\/floruns.com\/wp-content\/uploads\/2025\/02\/WhatsApp-Image-2025-02-15-at-12.08.33-e1740755431425.jpeg“ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“]<\/p>\n

Ich bin jetzt seit fast 5 Jahren bei Coach Flo und habe erlebt, wie meine pers\u00f6nlichen Bestzeiten von Jahr zu Jahr schneller wurden. Flo treibt mich an, motiviert und diszipliniert zu bleiben, und seine Trainingspl\u00e4ne an meinen Alltag an. Ich f\u00fchle mich als besserer L\u00e4ufer denn je, auch wenn ich auf die 40 zugehe, und ich freue mich darauf, zu sehen, was ich mit seiner Expertise und Unterst\u00fctzung noch erreichen kann.<\/p>\n

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Your content goes here. Edit or remove this text inline or in the module Content settings. You can also style every aspect of this content in the module Design settings and even apply custom CSS to this text in the module Advanced settings.<\/p>\n

[\/et_pb_testimonial][\/et_pb_column][et_pb_column type=“1_3″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_testimonial author=“Max“ portrait_url=“data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iNTAwIiBoZWlnaHQ9IjUwMCIgdmlld0JveD0iMCAwIDUwMCA1MDAiIHhtbG5zPSJodHRwOi8vd3d3LnczLm9yZy8yMDAwL3N2ZyI+CiAgICA8ZyBmaWxsPSJub25lIiBmaWxsLXJ1bGU9ImV2ZW5vZGQiPgogICAgICAgIDxwYXRoIGZpbGw9IiNFQkVCRUIiIGQ9Ik0wIDBoNTAwdjUwMEgweiIvPgogICAgICAgIDxyZWN0IGZpbGwtb3BhY2l0eT0iLjEiIGZpbGw9IiMwMDAiIHg9IjY4IiB5PSIzMDUiIHdpZHRoPSIzNjQiIGhlaWdodD0iNTY4IiByeD0iMTgyIi8+CiAgICAgICAgPGNpcmNsZSBmaWxsLW9wYWNpdHk9Ii4xIiBmaWxsPSIjMDAwIiBjeD0iMjQ5IiBjeT0iMTcyIiByPSIxMDAiLz4KICAgIDwvZz4KPC9zdmc+Cg==“ disabled_on=“on|on|on“ _builder_version=“4.23.3″ _module_preset=“default“ disabled=“on“ global_colors_info=“{}“]<\/p>\n

Your content goes here. Edit or remove this text inline or in the module Content settings. You can also style every aspect of this content in the module Design settings and even apply custom CSS to this text in the module Advanced settings.<\/p>\n

[\/et_pb_testimonial][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=“1″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_row column_structure=“1_4,1_2,1_4″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_column type=“1_4″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][\/et_pb_column][et_pb_column type=“1_2″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_text _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“]<\/p>\n

Preis\u00fcbersicht<\/h2>\n

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Erstgespr\u00e4ch via Videocall oder pers\u00f6nlich\u00a0<\/p>\n

individueller Trainingsplan<\/p>\n

integriert in den pers\u00f6nlichen Alltag<\/p>\n

hohe Flexibilit\u00e4t dank spontaner Anpassungen<\/p>\n

\u00dcberwachung & Analyse des Trainingsfortschrittes<\/p>\n

mindestens w\u00f6chentlicher Austausch<\/p>\n

Unterst\u00fctzung bei Zielsetzung & Saisonplanung<\/p>\n

[\/et_pb_pricing_table][\/et_pb_pricing_tables][\/et_pb_column][et_pb_column type=“1_4″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=“1″ module_id=“contact“ _builder_version=“4.16″ _module_preset=“default“ custom_padding=“45px|||||“ locked=“off“ global_colors_info=“{}“][et_pb_row column_structure=“1_4,1_2,1_4″ _builder_version=“4.16″ _module_preset=“default“ width=“100%“ max_width=“100%“ global_colors_info=“{}“][et_pb_column type=“1_4″ _builder_version=“4.16″ _module_preset=“default“ global_colors_info=“{}“][\/et_pb_column][et_pb_column type=“1_2″ _builder_version=“4.16″ _module_preset=“default“ global_colors_info=“{}“][et_pb_text admin_label=“Title“ _builder_version=“4.16.0″ text_font=“Montserrat|300|||||||“ text_font_size=“16px“ text_line_height=“1.8em“ header_font=“||||||||“ header_2_font=“Montserrat|500|||||||“ header_2_text_align=“center“ header_2_font_size=“30px“ header_2_line_height=“1.4em“ text_orientation=“center“ max_width=“700px“ module_alignment=“center“ animation_direction=“right“ global_colors_info=“{}“]<\/p>\n

Ich freue mich auf deine Nachricht<\/h2>\n

 <\/p>\n

[\/et_pb_text][et_pb_contact_form email=“info@floruns.com“ success_message=“Vielen Dank f\u00fcr deine Nachricht. 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button_bg_color__hover_enabled=“off“ button_one_bg_color__hover_enabled=“off“ button_two_bg_color__hover_enabled=“off“][\/et_pb_contact_field][\/et_pb_contact_form][\/et_pb_column][et_pb_column type=“1_4″ _builder_version=“4.16″ _module_preset=“default“ global_colors_info=“{}“][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=“1″ _builder_version=“4.23.3″ _module_preset=“default“ hover_enabled=“0″ global_colors_info=“{}“ sticky_enabled=“0″][et_pb_row _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_column type=“4_4″ _builder_version=“4.23.3″ _module_preset=“default“ global_colors_info=“{}“][et_pb_code _builder_version=“4.23.3″ _module_preset=“default“ hover_enabled=“0″ global_colors_info=“{}“ sticky_enabled=“0″]Training zone calculator \u2014 preview<\/title><!-- [et_pb_line_break_holder] --><\/head><!-- [et_pb_line_break_holder] --><body style=\"margin:0;padding:48px 16px;background:#F1EEE7;font-family:sans-serif;\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><!-- =================================================================<!-- [et_pb_line_break_holder] --> COPY EVERYTHING BELOW THIS LINE (style + div + script) INTO YOUR<!-- [et_pb_line_break_holder] --> DIVI „CODE“ MODULE. Do not copy the surrounding <html>\/<body> tags.<!-- [et_pb_line_break_holder] --> ================================================================= –><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<style><!-- [et_pb_line_break_holder] -->@import url('https:\/\/fonts.googleapis.com\/css2?family=Space+Grotesk:wght@500;700&family=IBM+Plex+Sans:wght@400;500;600&family=IBM+Plex+Serif:ital@1&family=JetBrains+Mono:wght@400;500;600&display=swap');<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->#fr-ez-root, #fr-ez-root *, #fr-ez-root *::before, #fr-ez-root *::after { box-sizing: border-box; }<!-- [et_pb_line_break_holder] -->#fr-ez-root {<!-- [et_pb_line_break_holder] --> --bg: #14181C;<!-- [et_pb_line_break_holder] --> --surface: #1B2025;<!-- [et_pb_line_break_holder] --> --surface-2: #21272D;<!-- [et_pb_line_break_holder] --> --border: rgba(255,255,255,0.08);<!-- [et_pb_line_break_holder] --> --border-strong: rgba(255,255,255,0.18);<!-- 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var(--text-soft); max-width: 560px; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->\/* threshold inputs *\/<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__thresholds {<!-- [et_pb_line_break_holder] --> margin-top: 22px; display: flex; flex-wrap: wrap; gap: 14px;<!-- [et_pb_line_break_holder] --> background: var(--surface); border: 1px solid var(--border); border-radius: 14px; padding: 18px 20px;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__field { flex: 1 1 230px; }<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__field-label {<!-- [et_pb_line_break_holder] --> display: block; font-size: 12px; font-weight: 600; color: var(--text); margin-bottom: 7px;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__field-row { display: flex; align-items: center; gap: 8px; }<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__input {<!-- [et_pb_line_break_holder] --> font-family: 'JetBrains 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font-style: italic; font-size: 14.5px;<!-- [et_pb_line_break_holder] --> color: var(--text-soft); line-height: 1.6;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->\/* spectrum *\/<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__spectrum { margin-top: 22px; }<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__spectrum-label {<!-- [et_pb_line_break_holder] --> font-size: 10.5px; letter-spacing: 0.05em; text-transform: uppercase; color: var(--text-faint);<!-- [et_pb_line_break_holder] --> margin-bottom: 8px; display: flex; justify-content: space-between;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__spectrum-track { display: flex; gap: 3px; height: 30px; }<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__seg {<!-- [et_pb_line_break_holder] --> position: relative; border-radius: 6px; border: 1px solid transparent; background: var(--surface-2);<!-- [et_pb_line_break_holder] --> cursor: pointer; transition: transform .18s, border-color .18s, background .18s;<!-- [et_pb_line_break_holder] --> display: flex; align-items: center; justify-content: center;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__seg-code {<!-- [et_pb_line_break_holder] --> font-family: 'JetBrains Mono', monospace; font-size: 10px; font-weight: 600; color: var(--text-faint);<!-- [et_pb_line_break_holder] --> transition: color .18s;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__seg.is-active { transform: translateY(-3px); border-color: var(--border-strong); }<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__seg.is-active .fr-ez__seg-code { color: var(--bg); font-weight: 700; }<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__seg:focus-visible { outline: 2px solid var(--text); outline-offset: 2px; }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->\/* footer *\/<!-- [et_pb_line_break_holder] -->#fr-ez-root .fr-ez__footer {<!-- [et_pb_line_break_holder] --> margin-top: 26px; padding-top: 16px; border-top: 1px solid var(--border);<!-- [et_pb_line_break_holder] --> font-size: 11.5px; color: var(--text-faint); display: flex; gap: 18px; flex-wrap: wrap;<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->@media (max-width: 560px) {<!-- [et_pb_line_break_holder] --> #fr-ez-root { width: 100%; max-width: 100%; margin: 0; border-radius: 0; }<!-- [et_pb_line_break_holder] --> #fr-ez-root .fr-ez__inner { padding: 24px 16px 28px; }<!-- [et_pb_line_break_holder] --> #fr-ez-root .fr-ez__stats { gap: 14px; }<!-- [et_pb_line_break_holder] --> #fr-ez-root .fr-ez__stat { min-width: 70px; }<!-- [et_pb_line_break_holder] --> #fr-ez-root .fr-ez__thresholds { padding: 16px; }<!-- [et_pb_line_break_holder] --> #fr-ez-root .fr-ez__detail { padding: 18px; }<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><\/style>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<div id=\"fr-ez-root\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__inner\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<h2 class=\"fr-sr-only\">Interactive training zone calculator: enter your threshold heart rate or threshold pace to see personalized zone ranges, RPE, and purpose for each of the seven intensity zones<\/h2>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__eyebrow\">Threshold-based zone calculator<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<h2 class=\"fr-ez__title\">Find your effort zone<\/h2>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"fr-ez__sub\">Enter your threshold heart rate or pace below, then tap a zone for your personal ranges.<\/pee><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__thresholds\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__field\"><!-- [et_pb_line_break_holder] --> <label class=\"fr-ez__field-label\" for=\"fr-lthr-input\">Threshold heart rate<\/label><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__field-row\"><!-- [et_pb_line_break_holder] --> <input id=\"fr-lthr-input\" class=\"fr-ez__input\" type=\"text\" inputmode=\"numeric\" pattern=\"[0-9]*\" placeholder=\"e.g. 172\" maxlength=\"3\"><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__field-suffix\">bpm<\/span><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"fr-ez__hint\">Average HR over the last 20 min of a solo 30-min time trial.<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__field\"><!-- [et_pb_line_break_holder] --> <label class=\"fr-ez__field-label\" for=\"fr-pace-min\">Threshold pace<\/label><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__field-row\"><!-- [et_pb_line_break_holder] --> <input id=\"fr-pace-min\" class=\"fr-ez__input fr-ez__input--narrow\" type=\"text\" inputmode=\"numeric\" pattern=\"[0-9]*\" placeholder=\"4\" maxlength=\"2\" aria-label=\"Threshold pace, minutes\"><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__pace-colon\">:<\/span><!-- [et_pb_line_break_holder] --> <input id=\"fr-pace-sec\" class=\"fr-ez__input fr-ez__input--narrow\" type=\"text\" inputmode=\"numeric\" pattern=\"[0-9]*\" placeholder=\"30\" maxlength=\"2\" aria-label=\"Threshold pace, seconds\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__unit-toggle\" role=\"group\" aria-label=\"Pace unit\"><!-- [et_pb_line_break_holder] --> <button type=\"button\" class=\"fr-ez__unit-btn is-active\" data-unit=\"km\">\/km<\/button><!-- [et_pb_line_break_holder] --> <button type=\"button\" class=\"fr-ez__unit-btn\" data-unit=\"mi\">\/mi<\/button><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"fr-ez__hint\">Your fastest sustainable pace for about 45\u201360 minutes.<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__chips\" role=\"group\" aria-label=\"Select a training zone\"><\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__detail\" aria-live=\"polite\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__detail-head\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h3 class=\"fr-ez__detail-name\"><\/h3>\n<p><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__detail-tag\"><\/span><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__stats\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__stat\"><span class=\"fr-ez__stat-label\">RPE 1\u201310<\/span><span class=\"fr-ez__stat-value fr-stat-rpe10\"><\/span><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__stat\"><span class=\"fr-ez__stat-label\">Borg 6\u201320<\/span><span class=\"fr-ez__stat-value fr-stat-borg\"><\/span><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__stat\"><span class=\"fr-ez__stat-label\">HR zone<\/span><span class=\"fr-ez__stat-value fr-stat-hrzone\"><\/span><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__stat fr-ez__stat--lead\"><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__stat-label\">Heart rate<\/span><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__stat-value fr-stat-hr-main\"><\/span><span class=\"fr-ez__stat-unit fr-stat-hr-unit\"><\/span><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__stat-sub fr-stat-hr-sub\"><\/span><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__stat fr-ez__stat--lead\"><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__stat-label\">Pace<\/span><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__stat-value fr-stat-pace-main\"><\/span><span class=\"fr-ez__stat-unit fr-stat-pace-unit\"><\/span><!-- [et_pb_line_break_holder] --> <span class=\"fr-ez__stat-sub fr-stat-pace-sub\"><\/span><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"fr-ez__purpose\"><b>Used for:<\/b> <span class=\"fr-purpose-text\"><\/span><\/pee><!-- [et_pb_line_break_holder] --> <pee class=\"fr-ez__comment fr-comment-text\"><\/pee><!-- [et_pb_line_break_holder] --> <pee class=\"fr-ez__feel fr-feel-text\"><\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__spectrum\" role=\"group\" aria-label=\"Full intensity spectrum relative to threshold heart rate\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__spectrum-label\"><span>70% LTHR<\/span><span>120%+ LTHR<\/span><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__spectrum-track\"><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"fr-ez__footer\"><!-- [et_pb_line_break_holder] --> <span>LTHR = lactate-threshold heart rate<\/span><!-- [et_pb_line_break_holder] --> <span>LT pace = lactate-threshold pace<\/span><!-- [et_pb_line_break_holder] --> <span>Borg = 6\u201320 perceived-exertion scale<\/span><!-- [et_pb_line_break_holder] --> <span>HR breakpoints follow Joe Friel’s threshold-based running zones<\/span><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><script><!-- [et_pb_line_break_holder] -->(function(){<!-- [et_pb_line_break_holder] --> var root = document.getElementById('fr-ez-root');<!-- [et_pb_line_break_holder] --> if (!root) return;<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> \/\/ hrMin\/hrMax = % of threshold heart rate (Friel's running zone breakpoints)<!-- [et_pb_line_break_holder] --> \/\/ ltMin\/ltMax = % of threshold pace velocity (from the original effort table)<!-- [et_pb_line_break_holder] --> var ZONES = [<!-- [et_pb_line_break_holder] --> { code:'Z1', short:'Very light', rpe10:3, borg:'6\u20137', hrZone:'1',<!-- [et_pb_line_break_holder] --> hrMin:null, hrMax:85, hrLabel:'<85%',<!-- [et_pb_line_break_holder] --> ltMin:null, ltMax:78, ltLabel:'<78%',<!-- [et_pb_line_break_holder] --> name:'Recovery', purpose:'active recovery, mobility work', comment:'',<!-- [et_pb_line_break_holder] --> feel:'Comfortable jog. Can easily hold a conversation \u2014 good for warm-ups and recovery.',<!-- [et_pb_line_break_holder] --> basis:30, base:'#5EA39B', light:'#8FC4BC' },<!-- [et_pb_line_break_holder] --> { code:'Z2', short:'Light', rpe10:5, borg:'8\u20139', hrZone:'2',<!-- [et_pb_line_break_holder] --> hrMin:85, hrMax:89, hrLabel:'85\u201389%',<!-- [et_pb_line_break_holder] --> ltMin:78, ltMax:88, ltLabel:'78\u201388%',<!-- [et_pb_line_break_holder] --> name:'Easy', purpose:'easy run \/ long run, conversation pace', comment:'Easy to moderate; the upper border ideally sits at LT1.',<!-- [et_pb_line_break_holder] --> feel:'Easy run pace. Breathing slightly heavier but still very manageable.',<!-- [et_pb_line_break_holder] --> basis:10, base:'#93AD5C', light:'#B7CD8C' },<!-- [et_pb_line_break_holder] --> { code:'Z3', short:'Moderate', rpe10:6, borg:'10\u201311', hrZone:'3',<!-- [et_pb_line_break_holder] --> hrMin:90, hrMax:94, hrLabel:'90\u201394%',<!-- [et_pb_line_break_holder] --> ltMin:88, ltMax:94, ltLabel:'88\u201394%',<!-- [et_pb_line_break_holder] --> name:'Tempo', purpose:'tempo run, harder conversation', comment:'The transition into zone 4 is ideally marathon pace.',<!-- [et_pb_line_break_holder] --> feel:'Steady aerobic run. Talking in short sentences is possible.',<!-- [et_pb_line_break_holder] --> basis:10, base:'#D7AA3E', light:'#EAC766' },<!-- [et_pb_line_break_holder] --> { code:'Z4', short:'Somewhat hard', rpe10:7, borg:'12\u201313', hrZone:'4',<!-- [et_pb_line_break_holder] --> hrMin:95, hrMax:99, hrLabel:'95\u201399%',<!-- [et_pb_line_break_holder] --> ltMin:95, ltMax:99, ltLabel:'95\u201399%',<!-- [et_pb_line_break_holder] --> name:'Lower threshold', purpose:'lactate-threshold training, sustained effort', comment:'Usually fartlek pace.',<!-- [et_pb_line_break_holder] --> feel:'Harder pace. Breathing labored \u2014 can speak a few words at a time.',<!-- [et_pb_line_break_holder] --> basis:10, base:'#DC8A3D', light:'#EDAA68' },<!-- [et_pb_line_break_holder] --> { code:'Z5a', short:'Hard', rpe10:8, borg:'14\u201315', hrZone:'5a',<!-- [et_pb_line_break_holder] --> hrMin:100, hrMax:102, hrLabel:'100\u2013102%',<!-- [et_pb_line_break_holder] --> ltMin:100, ltMax:103, ltLabel:'100\u2013103%',<!-- [et_pb_line_break_holder] --> name:'Upper threshold', purpose:'interval training, high-intensity repeats', comment:'Often half-marathon pace; 3\u20135 km intervals.',<!-- [et_pb_line_break_holder] --> feel:'Tough pace. Near lactate threshold \u2014 talking is difficult.',<!-- [et_pb_line_break_holder] --> basis:5, base:'#D66E38', light:'#E89465' },<!-- [et_pb_line_break_holder] --> { code:'Z5b', short:'Very hard', rpe10:9, borg:'16\u201317', hrZone:'5b',<!-- [et_pb_line_break_holder] --> hrMin:103, hrMax:106, hrLabel:'103\u2013106%',<!-- [et_pb_line_break_holder] --> ltMin:104, ltMax:111, ltLabel:'104\u2013111%',<!-- [et_pb_line_break_holder] --> name:'Aerobic capacity', purpose:'5\u201310 km pace, 800\u20132000 m intervals', comment:'VO\u2082max training, near-maximal effort.',<!-- [et_pb_line_break_holder] --> feel:'Strong effort. Only a word or two possible \u2014 sustainable for a few minutes.',<!-- [et_pb_line_break_holder] --> basis:8, base:'#C84934', light:'#DC7867' },<!-- [et_pb_line_break_holder] --> { code:'Z5c', short:'Maximal', rpe10:10, borg:'18\u201320', hrZone:'5c',<!-- [et_pb_line_break_holder] --> hrMin:106, hrMax:null, hrLabel:'>106%',<!-- [et_pb_line_break_holder] --> ltMin:111, ltMax:null, ltLabel:'>111%',<!-- [et_pb_line_break_holder] --> name:'Anaerobic capacity', purpose:'3 km pace and faster, intervals under 800 m', comment:'',<!-- [et_pb_line_break_holder] --> feel:'Nearly all-out \u2014 very difficult to maintain. The final sprint is unsustainable beyond a few seconds: total exhaustion.',<!-- [et_pb_line_break_holder] --> basis:27, base:'#A8344B', light:'#CB6378' }<!-- [et_pb_line_break_holder] --> ];<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> var chipsWrap = root.querySelector('.fr-ez__chips');<!-- [et_pb_line_break_holder] --> var trackWrap = root.querySelector('.fr-ez__spectrum-track');<!-- [et_pb_line_break_holder] --> var detail = root.querySelector('.fr-ez__detail');<!-- [et_pb_line_break_holder] --> var nameEl = root.querySelector('.fr-ez__detail-name');<!-- [et_pb_line_break_holder] --> var tagEl = root.querySelector('.fr-ez__detail-tag');<!-- [et_pb_line_break_holder] --> var purposeEl= root.querySelector('.fr-purpose-text');<!-- [et_pb_line_break_holder] --> var commentEl= root.querySelector('.fr-comment-text');<!-- [et_pb_line_break_holder] --> var feelEl = root.querySelector('.fr-feel-text');<!-- [et_pb_line_break_holder] --> var lthrInput= root.querySelector('#fr-lthr-input');<!-- [et_pb_line_break_holder] --> var paceMinInput = root.querySelector('#fr-pace-min');<!-- [et_pb_line_break_holder] --> var paceSecInput = root.querySelector('#fr-pace-sec');<!-- [et_pb_line_break_holder] --> var unitBtns = Array.from(root.querySelectorAll('.fr-ez__unit-btn'));<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> var chipEls = [], segEls = [];<!-- [et_pb_line_break_holder] --> var state = { lthr: null, paceSec: null, unit: 'km' };<!-- [et_pb_line_break_holder] --> var active = 0;<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> ZONES.forEach(function(z, i){<!-- [et_pb_line_break_holder] --> var chip = document.createElement('button');<!-- [et_pb_line_break_holder] --> chip.type = 'button';<!-- [et_pb_line_break_holder] --> chip.className = 'fr-ez__chip';<!-- [et_pb_line_break_holder] --> chip.setAttribute('aria-pressed', 'false');<!-- [et_pb_line_break_holder] --> chip.innerHTML = '<span class=\"fr-ez__chip-dot\"><\/span>' + z.code;<!-- [et_pb_line_break_holder] --> chip.addEventListener('click', function(){ setActive(i); });<!-- [et_pb_line_break_holder] --> chipsWrap.appendChild(chip);<!-- [et_pb_line_break_holder] --> chipEls.push(chip);<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> var seg = document.createElement('button');<!-- [et_pb_line_break_holder] --> seg.type = 'button';<!-- [et_pb_line_break_holder] --> seg.className = 'fr-ez__seg';<!-- [et_pb_line_break_holder] --> seg.style.flex = z.basis + ' 0 0';<!-- [et_pb_line_break_holder] --> seg.setAttribute('aria-label', z.code + ': ' + z.name + ' zone');<!-- [et_pb_line_break_holder] --> seg.innerHTML = '<span class=\"fr-ez__seg-code\">' + z.code + '<\/span>';<!-- [et_pb_line_break_holder] --> seg.addEventListener('click', function(){ setActive(i); });<!-- [et_pb_line_break_holder] --> trackWrap.appendChild(seg);<!-- [et_pb_line_break_holder] --> segEls.push(seg);<!-- [et_pb_line_break_holder] --> });<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> chipsWrap.addEventListener('keydown', function(e){<!-- [et_pb_line_break_holder] --> if (e.key === 'ArrowRight') { setActive(Math.min(active + 1, ZONES.length - 1)); chipEls[active].focus(); }<!-- [et_pb_line_break_holder] --> if (e.key === 'ArrowLeft') { setActive(Math.max(active - 1, 0)); chipEls[active].focus(); }<!-- [et_pb_line_break_holder] --> });<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> function sanitizeDigits(el, maxLen){<!-- [et_pb_line_break_holder] --> var clean = el.value.replace(\/\\D\/g, '').slice(0, maxLen);<!-- [et_pb_line_break_holder] --> if (clean !== el.value) el.value = clean;<!-- [et_pb_line_break_holder] --> return clean;<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> function getPaceSeconds(){<!-- [et_pb_line_break_holder] --> var minStr = sanitizeDigits(paceMinInput, 2);<!-- [et_pb_line_break_holder] --> var secStr = sanitizeDigits(paceSecInput, 2);<!-- [et_pb_line_break_holder] --> if (minStr === '') return null;<!-- [et_pb_line_break_holder] --> var min = parseInt(minStr, 10);<!-- [et_pb_line_break_holder] --> var sec = secStr === '' ? 0 : parseInt(secStr, 10);<!-- [et_pb_line_break_holder] --> if (sec > 59) return null;<!-- [et_pb_line_break_holder] --> if (min === 0 && sec === 0) return null;<!-- [et_pb_line_break_holder] --> return min * 60 + sec;<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> function formatPace(sec){<!-- [et_pb_line_break_holder] --> sec = Math.round(sec);<!-- [et_pb_line_break_holder] --> var m = Math.floor(sec \/ 60), s = sec % 60;<!-- [et_pb_line_break_holder] --> return m + ':' + (s < 10 ? '0' : '') + s;<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> function hrText(z){<!-- [et_pb_line_break_holder] --> if (state.lthr) {<!-- [et_pb_line_break_holder] --> if (z.hrMin && z.hrMax) return { main: Math.round(state.lthr*z.hrMin\/100) + '\u2013' + Math.round(state.lthr*z.hrMax\/100), unit:'bpm', sub: z.hrLabel + ' LTHR' };<!-- [et_pb_line_break_holder] --> if (!z.hrMin) return { main: '< ' + Math.round(state.lthr*z.hrMax\/100), unit:'bpm', sub: z.hrLabel + ' LTHR' };<!-- [et_pb_line_break_holder] --> return { main: '> ' + Math.round(state.lthr*z.hrMin\/100), unit:'bpm', sub: z.hrLabel + ' LTHR' };<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --> return { main: z.hrLabel, unit:'LTHR', sub: 'Add threshold HR above for bpm' };<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> function paceText(z){<!-- [et_pb_line_break_holder] --> var unitLabel = '\/' + state.unit;<!-- [et_pb_line_break_holder] --> if (state.paceSec) {<!-- [et_pb_line_break_holder] --> if (z.ltMin && z.ltMax) {<!-- [et_pb_line_break_holder] --> var fast = state.paceSec \/ (z.ltMax\/100), slow = state.paceSec \/ (z.ltMin\/100);<!-- [et_pb_line_break_holder] --> return { main: formatPace(fast) + '\u2013' + formatPace(slow), unit: unitLabel, sub: z.ltLabel + ' LT pace' };<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --> if (!z.ltMin) {<!-- [et_pb_line_break_holder] --> var boundSlow = state.paceSec \/ (z.ltMax\/100);<!-- [et_pb_line_break_holder] --> return { main: '> ' + formatPace(boundSlow), unit: unitLabel, sub: z.ltLabel + ' LT pace' };<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --> var boundFast = state.paceSec \/ (z.ltMin\/100);<!-- [et_pb_line_break_holder] --> return { main: '< ' + formatPace(boundFast), unit: unitLabel, sub: z.ltLabel + ' LT pace' };<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --> return { main: z.ltLabel, unit:'LT pace', sub: 'Add threshold pace above for splits' };<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> function hexToRgba(hex, a){<!-- [et_pb_line_break_holder] --> var r = parseInt(hex.slice(1,3),16), g = parseInt(hex.slice(3,5),16), b = parseInt(hex.slice(5,7),16);<!-- [et_pb_line_break_holder] --> return 'rgba(' + r + ',' + g + ',' + b + ',' + a + ')';<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> function setActive(i){<!-- [et_pb_line_break_holder] --> active = i;<!-- [et_pb_line_break_holder] --> var z = ZONES[i];<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> chipEls.forEach(function(c, j){<!-- [et_pb_line_break_holder] --> var on = j === i;<!-- [et_pb_line_break_holder] --> c.classList.toggle('is-active', on);<!-- [et_pb_line_break_holder] --> c.setAttribute('aria-pressed', on ? 'true' : 'false');<!-- [et_pb_line_break_holder] --> c.style.background = on ? hexToRgba(ZONES[j].base, 0.16) : '';<!-- [et_pb_line_break_holder] --> c.style.borderColor = on ? ZONES[j].base : '';<!-- [et_pb_line_break_holder] --> c.style.color = on ? ZONES[j].light : '';<!-- [et_pb_line_break_holder] --> c.querySelector('.fr-ez__chip-dot').style.background = ZONES[j].base;<!-- [et_pb_line_break_holder] --> });<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> segEls.forEach(function(s, j){<!-- [et_pb_line_break_holder] --> var on = j === i;<!-- [et_pb_line_break_holder] --> s.classList.toggle('is-active', on);<!-- [et_pb_line_break_holder] --> s.style.background = on ? ZONES[j].base : '';<!-- [et_pb_line_break_holder] --> });<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> detail.style.borderLeftColor = z.base;<!-- [et_pb_line_break_holder] --> nameEl.textContent = z.name;<!-- [et_pb_line_break_holder] --> nameEl.style.color = z.light;<!-- [et_pb_line_break_holder] --> tagEl.textContent = z.short;<!-- [et_pb_line_break_holder] --> purposeEl.textContent = z.purpose;<!-- [et_pb_line_break_holder] --> commentEl.textContent = z.comment;<!-- [et_pb_line_break_holder] --> commentEl.style.display = z.comment ? 'block' : 'none';<!-- [et_pb_line_break_holder] --> feelEl.textContent = '\\u201C' + z.feel + '\\u201D';<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-rpe10').textContent = z.rpe10;<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-borg').textContent = z.borg;<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-hrzone').textContent = z.hrZone;<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> var hr = hrText(z);<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-hr-main').textContent = hr.main;<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-hr-unit').textContent = hr.unit;<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-hr-sub').textContent = hr.sub;<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> var pc = paceText(z);<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-pace-main').textContent = pc.main;<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-pace-unit').textContent = pc.unit;<!-- [et_pb_line_break_holder] --> root.querySelector('.fr-stat-pace-sub').textContent = pc.sub;<!-- [et_pb_line_break_holder] --> }<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> lthrInput.addEventListener('input', function(){<!-- [et_pb_line_break_holder] --> var digits = sanitizeDigits(lthrInput, 3);<!-- [et_pb_line_break_holder] --> var v = parseInt(digits, 10);<!-- [et_pb_line_break_holder] --> state.lthr = (v && v > 0) ? 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