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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
m5:11
1600 m5:34
mile5:36
3000 m11:06
3200 m11:54
2 mi11:59
5000 m19:11
5 mi31:38
10 k39:46
15 k1:01:08
10 mi1:05:53
half1:28:01
marathon3:03:34


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 8:14 8:11 5:07 2:03
Marathon M 7:00 6:58 4:21 1:44
Threshold T 6:36 6:34 4:06 1:38
Interval I 6:05 6:02 4:32 3:47 3:01 1:31
Repetition R 2:50 1:24 41

This table shows the recommended running training paces for someone with a current vdot of 52.3. 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: 4.504 m/s

% vVO2Maxmile1000m400m
5910:056:16 2:31
609:556:10 2:28
619:466:04 2:26
629:365:58 2:23
639:275:52 2:21
649:185:47 2:19
659:105:42 2:17
669:015:36 2:15
678:535:31 2:13
688:455:27 2:11
698:385:22 2:09
708:305:17 2:07
718:235:13 2:05
728:165:08 2:03
738:095:04 2:02
748:035:00 2:00
757:564:56 1:58
767:504:52 1:57
777:444:48 1:55
787:384:45 1:54
797:324:41 1:52
807:274:38 1:51
817:214:34 1:50
827:164:31 1:48
837:104:28 1:47
847:054:24 1:46
857:004:21 1:44
866:554:18 1:43
876:514:15 1:42
886:464:12 1:41
896:414:09 1:40
906:374:07 1:39
916:334:04 1:38
926:284:01 1:37
936:243:59 1:35
946:203:56 1:34
956:163:54 1:33
966:123:51 1:33
976:083:49 1:32
986:053:47 1:31
996:013:44 1:30
1005:573:42 1:29
1015:543:40 1:28
1025:503:38 1:27
1035:473:36 1:26
1045:443:33 1:25
1055:403:31 1:25
1065:373:29 1:24
1075:343:28 1:23
1085:313:26 1:22
1095:283:24 1:21
1105:253:22 1:21
1115:223:20 1:20
1125:193:18 1:19
1135:163:16 1:19
1145:133:15 1:18
1155:113:13 1:17
1165:083:11 1:17
1175:053:10 1:16
1185:033:08 1:15
1195:003:07 1:15
1204:583:05 1:14