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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
m7:24
1600 m7:57
mile8:00
3000 m15:43
3200 m16:50
2 mi16:56
5000 m26:56
5 mi44:25
10 k55:56
15 k1:26:13
10 mi1:32:55
half2:04:01
marathon4:15:42


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 11:16 11:12 7:00 2:48
Marathon M 9:45 9:42 6:04 2:25
Threshold T 9:07 9:03 5:40 2:16
Interval I 8:25 8:22 6:16 5:14 4:11 2:05
Repetition R 4:01 1:59 59

This table shows the recommended running training paces for someone with a current vdot of 35.07. 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: 3.254 m/s

% vVO2Maxmile1000m400m
5913:588:41 3:28
6013:448:32 3:25
6113:318:24 3:22
6213:188:16 3:18
6313:058:08 3:15
6412:538:00 3:12
6512:417:53 3:09
6612:297:46 3:06
6712:187:39 3:03
6812:077:32 3:01
6911:577:25 2:58
7011:467:19 2:56
7111:367:13 2:53
7211:277:07 2:51
7311:177:01 2:48
7411:086:55 2:46
7510:596:50 2:44
7610:516:44 2:42
7710:426:39 2:40
7810:346:34 2:38
7910:266:29 2:36
8010:186:24 2:34
8110:106:19 2:32
8210:036:15 2:30
839:566:10 2:28
849:496:06 2:26
859:426:02 2:25
869:355:57 2:23
879:285:53 2:21
889:225:49 2:20
899:165:45 2:18
909:095:41 2:17
919:035:38 2:15
928:575:34 2:14
938:525:30 2:12
948:465:27 2:11
958:415:24 2:09
968:355:20 2:08
978:305:17 2:07
988:255:14 2:05
998:195:10 2:04
1008:145:07 2:03
1018:105:04 2:02
1028:055:01 2:01
1038:004:58 1:59
1047:554:56 1:58
1057:514:53 1:57
1067:474:50 1:56
1077:424:47 1:55
1087:384:45 1:54
1097:344:42 1:53
1107:304:39 1:52
1117:254:37 1:51
1127:224:34 1:50
1137:184:32 1:49
1147:144:30 1:48
1157:104:27 1:47
1167:064:25 1:46
1177:034:23 1:45
1186:594:20 1:44
1196:564:18 1:43
1206:524:16 1:42