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Attackpoint - performance and training tools for orienteering athletes

Vdot Calculator and Training Paces

This tool calculates vdot, the performance-based VO2Max index for runners. Enter a recent race performance

dist:
time: (HMMSS, no fractions)

vdot equivalents
racetime
m4:10
1600 m4:28
mile4:30
3000 m8:55
3200 m9:34
2 mi9:38
5000 m15:30
5 mi25:37
10 k32:12
15 k49:23
10 mi53:12
half1:11:01
marathon2:28:41


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 6:44 6:42 4:11 1:40
Marathon M 5:40 5:38 3:31 1:24
Threshold T 5:24 5:22 3:21 1:20
Interval I 4:58 4:56 3:42 3:05 2:28 1:14
Repetition R 2:16 1:07 33

This table shows the recommended running training paces for someone with a current vdot of 67.0. For more information about the types of training referenced, see here.

These values are derived from Daniels' Running Formula, 2nd edition. Note that the new E/L paces are slightly slower than recommended in previous editions.

Advanced

vVO2Max: 5.507 m/s

% vVO2Maxmile1000m400m
598:155:08 2:03
608:075:03 2:01
617:594:58 1:59
627:514:53 1:57
637:444:48 1:55
647:374:44 1:53
657:294:39 1:52
667:234:35 1:50
677:164:31 1:48
687:104:27 1:47
697:034:23 1:45
706:574:19 1:44
716:524:16 1:42
726:464:12 1:41
736:404:09 1:39
746:354:05 1:38
756:304:02 1:37
766:243:59 1:36
776:193:56 1:34
786:153:53 1:33
796:103:50 1:32
806:053:47 1:31
816:013:44 1:30
825:563:41 1:29
835:523:39 1:28
845:483:36 1:26
855:443:34 1:25
865:403:31 1:24
875:363:29 1:23
885:323:26 1:23
895:283:24 1:22
905:253:22 1:21
915:213:20 1:20
925:183:17 1:19
935:143:15 1:18
945:113:13 1:17
955:083:11 1:16
965:043:09 1:16
975:013:07 1:15
984:583:05 1:14
994:553:03 1:13
1004:523:02 1:13
1014:493:00 1:12
1024:462:58 1:11
1034:442:56 1:11
1044:412:55 1:10
1054:382:53 1:09
1064:362:51 1:09
1074:332:50 1:08
1084:312:48 1:07
1094:282:47 1:07
1104:262:45 1:06
1114:232:44 1:05
1124:212:42 1:05
1134:192:41 1:04
1144:162:39 1:04
1154:142:38 1:03
1164:122:37 1:03
1174:102:35 1:02
1184:082:34 1:02
1194:062:33 1:01
1204:032:31 1:01