[aims]

Quelle: http://home.trainingpeaks.com/articl...x-details.aspx (Dank an Nik)

Pace Zone 10: Speed

Speed Pace corresponds to roughly 1-mile race pace on the low end and a full sprint on the high end. Middle distance runners benefit from a small amount of sprint training, but distance runners need never run 100 percent full-tilt in training and can stay close to the low end of Speed Pace. Heart rate and VO2max measurements have little relevance to Speed Pace because workouts in this pace zone take the form of short intervals throughout which heart rate and oxygen consumption climb. The initial perceived effort level at Speed Pace is between 9 and 10. Training at this intensity level increases VO2max, improves running form, and develops fast-twitch muscle characteristics (i.e. speed and power).