Register | username: pw: 
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
m6:33
1600 m7:02
mile7:05
3000 m13:58
3200 m14:58
2 mi15:03
5000 m24:00
5 mi39:34
10 k49:48
15 k1:16:42
10 mi1:22:40
half1:50:25
marathon3:48:39


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 10:08 10:04 6:18 2:31
Marathon M 8:43 8:40 5:25 2:10
Threshold T 8:10 8:07 5:05 2:02
Interval I 7:32 7:29 5:37 4:41 3:45 1:52
Repetition R 3:34 1:45 52

This table shows the recommended running training paces for someone with a current vdot of 40.2. 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: 3.635 m/s

% vVO2Maxmile1000m400m
5912:307:46 3:07
6012:187:39 3:03
6112:067:31 3:00
6211:547:24 2:57
6311:437:17 2:55
6411:327:10 2:52
6511:217:03 2:49
6611:116:57 2:47
6711:016:51 2:44
6810:516:45 2:42
6910:426:39 2:39
7010:326:33 2:37
7110:236:27 2:35
7210:156:22 2:33
7310:066:17 2:31
749:586:12 2:29
759:506:07 2:27
769:426:02 2:25
779:355:57 2:23
789:285:53 2:21
799:205:48 2:19
809:135:44 2:18
819:065:40 2:16
829:005:36 2:14
838:535:31 2:13
848:475:28 2:11
858:415:24 2:09
868:355:20 2:08
878:295:16 2:06
888:235:13 2:05
898:175:09 2:04
908:125:06 2:02
918:065:02 2:01
928:014:59 2:00
937:564:56 1:58
947:514:53 1:57
957:464:50 1:56
967:414:47 1:55
977:364:44 1:53
987:324:41 1:52
997:274:38 1:51
1007:234:35 1:50
1017:184:32 1:49
1027:144:30 1:48
1037:104:27 1:47
1047:064:25 1:46
1057:024:22 1:45
1066:584:20 1:44
1076:544:17 1:43
1086:504:15 1:42
1096:464:12 1:41
1106:424:10 1:40
1116:394:08 1:39
1126:354:06 1:38
1136:324:03 1:37
1146:284:01 1:37
1156:253:59 1:36
1166:223:57 1:35
1176:183:55 1:34
1186:153:53 1:33
1196:123:51 1:32
1206:093:49 1:32