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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
m5:09
1600 m5:31
mile5:33
3000 m11:01
3200 m11:49
2 mi11:53
5000 m19:02
5 mi31:23
10 k39:28
15 k1:00:40
10 mi1:05:23
half1:27:20
marathon3:02:10


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 8:10 8:07 5:05 2:02
Marathon M 6:57 6:54 4:19 1:44
Threshold T 6:33 6:31 4:04 1:38
Interval I 6:02 6:00 4:30 3:45 3:00 1:30
Repetition R 2:48 1:23 41

This table shows the recommended running training paces for someone with a current vdot of 52.77. 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: 4.537 m/s

% vVO2Maxmile1000m400m
5910:016:14 2:29
609:516:07 2:27
619:416:01 2:25
629:325:55 2:22
639:235:50 2:20
649:145:44 2:18
659:065:39 2:16
668:575:34 2:14
678:495:29 2:12
688:425:24 2:10
698:345:19 2:08
708:275:15 2:06
718:195:10 2:04
728:135:06 2:02
738:065:02 2:01
747:594:58 1:59
757:534:54 1:58
767:474:50 1:56
777:414:46 1:54
787:354:43 1:53
797:294:39 1:52
807:234:36 1:50
817:184:32 1:49
827:124:29 1:48
837:074:26 1:46
847:024:22 1:45
856:574:19 1:44
866:524:16 1:43
876:484:13 1:41
886:434:10 1:40
896:384:08 1:39
906:344:05 1:38
916:304:02 1:37
926:254:00 1:36
936:213:57 1:35
946:173:54 1:34
956:133:52 1:33
966:093:50 1:32
976:063:47 1:31
986:023:45 1:30
995:583:43 1:29
1005:553:40 1:28
1015:513:38 1:27
1025:483:36 1:26
1035:443:34 1:26
1045:413:32 1:25
1055:383:30 1:24
1065:353:28 1:23
1075:313:26 1:22
1085:283:24 1:22
1095:253:22 1:21
1105:223:20 1:20
1115:193:19 1:19
1125:173:17 1:19
1135:143:15 1:18
1145:113:13 1:17
1155:083:12 1:17
1165:063:10 1:16
1175:033:08 1:15
1185:013:07 1:15
1194:583:05 1:14
1204:563:04 1:13