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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
m6:02
1600 m6:28
mile6:31
3000 m12:52
3200 m13:47
2 mi13:52
5000 m22:09
5 mi36:31
10 k45:56
15 k1:10:43
10 mi1:16:13
half1:41:49
marathon3:31:26


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 9:24 9:21 5:51 2:20
Marathon M 8:04 8:01 5:01 2:00
Threshold T 7:34 7:31 4:42 1:53
Interval I 6:58 6:56 5:12 4:20 3:28 1:44
Repetition R 3:17 1:37 48

This table shows the recommended running training paces for someone with a current vdot of 44.19. 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: 3.926 m/s

% vVO2Maxmile1000m400m
5911:357:12 2:53
6011:237:05 2:50
6111:126:58 2:47
6211:016:51 2:44
6310:516:44 2:42
6410:406:38 2:39
6510:316:32 2:37
6610:216:26 2:34
6710:126:20 2:32
6810:036:15 2:30
699:546:09 2:28
709:466:04 2:26
719:375:59 2:24
729:295:54 2:22
739:215:49 2:20
749:145:44 2:18
759:075:40 2:16
768:595:35 2:14
778:525:31 2:12
788:455:27 2:11
798:395:22 2:09
808:325:18 2:07
818:265:14 2:06
828:205:11 2:04
838:145:07 2:03
848:085:03 2:01
858:025:00 2:00
867:574:56 1:58
877:514:53 1:57
887:464:49 1:56
897:414:46 1:54
907:354:43 1:53
917:304:40 1:52
927:264:37 1:51
937:214:34 1:50
947:164:31 1:48
957:114:28 1:47
967:074:25 1:46
977:034:23 1:45
986:584:20 1:44
996:544:17 1:43
1006:504:15 1:42
1016:464:12 1:41
1026:424:10 1:40
1036:384:07 1:39
1046:344:05 1:38
1056:304:03 1:37
1066:274:00 1:36
1076:233:58 1:35
1086:203:56 1:34
1096:163:54 1:33
1106:133:52 1:33
1116:093:49 1:32
1126:063:47 1:31
1136:033:45 1:30
1146:003:43 1:29
1155:563:42 1:29
1165:533:40 1:28
1175:503:38 1:27
1185:473:36 1:26
1195:443:34 1:26
1205:423:32 1:25