Using PX7 Training · 4 min read · 2026-10-10
One target and a range: how PX7 Training sets your pace
A session shows a pace or power to aim for and a range to stay inside. How to use it on the run.
A session in PX7 Training shows one pace to aim for and a range to stay inside. A tempo run might say: aim for 7:15 per km, stay between 7:02 and 7:28. If you run with a power sensor, it works the same way in watts: aim for 252 W, stay between 244 and 260 W.
How to use it
Settle in near the target and stop looking at the watch every few seconds. GPS pace jumps around, wind and small hills move the number, and nobody runs a perfectly even pace. If you stay outside the range for a while, adjust gently. If you are inside it, you are doing the session as planned.
The range is a percentage of your speed, not a fixed number of seconds. A fixed window of 30 seconds per km would be about 7 percent either way at 7:15 per km, but about 11 percent at 4:30 per km. It would be loosest on the fast sessions, where it should be tightest.
Easy runs work differently
On an easy day the only real mistake is running too fast. So an easy run gets a ceiling instead of a range. Stay below it, and you should be able to talk in full sentences. If you are tired, slow down. Running slower than planned on an easy day is fine.
Why we moved away from named zones
A zone name still has to be turned into a pace before you can run it. Zone names also tend to collect rules that the research doesn't back up, like treating some intensities as forbidden. Two things are true of every zone system, including the one PX7 Training has used: the boundaries are conventions, and the reference they are calculated from is an estimate. A target with a range says what you need to know without the extra step, and it is the format most watches already use for structured workouts.
Hills, trails and heat
A pace from flat roads doesn't carry over to hills, trails, heat or strong wind. On days like that, use power if you have a sensor you trust, or run by breathing and effort. Use the target as a guide and adjust for the day.
Where the numbers come from
Your targets come from your latest assessment: a recent test or race if you train by pace, or the critical power from your own sensor if you train by power. When you log a new result, your targets are updated.
The range depends on what the session is for. On a tempo run it is about 3 percent of your speed either way. On longer, even intervals it is about 2 percent, because holding the pace is the point of the session.
Your log always records what you actually ran, whatever the target said.
Written by Jørgen Larsen for PX7 Training.