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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
m6:43
1600 m7:12
mile7:15
3000 m14:17
3200 m15:18
2 mi15:24
5000 m24:32
5 mi40:27
10 k50:55
15 k1:18:26
10 mi1:24:33
half1:52:54
marathon3:53:38


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 10:20 10:17 6:26 2:34
Marathon M 8:55 8:52 5:32 2:13
Threshold T 8:20 8:18 5:11 2:04
Interval I 7:41 7:39 5:44 4:47 3:49 1:55
Repetition R 3:38 1:48 53

This table shows the recommended running training paces for someone with a current vdot of 39.17. 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: 3.559 m/s

% vVO2Maxmile1000m400m
5912:467:56 3:11
6012:347:48 3:07
6112:217:41 3:04
6212:097:33 3:01
6311:587:26 2:58
6411:467:19 2:56
6511:367:12 2:53
6611:257:06 2:50
6711:156:59 2:48
6811:056:53 2:45
6910:556:47 2:43
7010:466:41 2:41
7110:376:36 2:38
7210:286:30 2:36
7310:196:25 2:34
7410:116:20 2:32
7510:036:15 2:30
769:556:10 2:28
779:476:05 2:26
789:406:00 2:24
799:325:56 2:22
809:255:51 2:21
819:185:47 2:19
829:115:43 2:17
839:055:39 2:15
848:585:35 2:14
858:525:31 2:12
868:465:27 2:11
878:405:23 2:09
888:345:19 2:08
898:285:16 2:06
908:225:12 2:05
918:175:09 2:04
928:115:05 2:02
938:065:02 2:01
948:014:59 2:00
957:564:56 1:58
967:514:53 1:57
977:464:50 1:56
987:414:47 1:55
997:374:44 1:54
1007:324:41 1:52
1017:284:38 1:51
1027:234:35 1:50
1037:194:33 1:49
1047:154:30 1:48
1057:114:28 1:47
1067:074:25 1:46
1077:034:23 1:45
1086:594:20 1:44
1096:554:18 1:43
1106:514:15 1:42
1116:474:13 1:41
1126:444:11 1:40
1136:404:09 1:39
1146:374:06 1:39
1156:334:04 1:38
1166:304:02 1:37
1176:264:00 1:36
1186:233:58 1:35
1196:203:56 1:34
1206:173:54 1:34