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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
m8:15
1600 m8:51
mile8:55
3000 m17:27
3200 m18:41
2 mi18:47
5000 m29:51
5 mi49:16
10 k1:02:05
15 k1:35:41
10 mi1:43:07
half2:17:30
marathon4:42:21


You may also enter a vdot value directly.

vdot:

Type mile 1600m 1200m 1000 800 400 200
Easy/Long E/L 12:22 12:18 7:41 3:04
Marathon M 10:46 10:42 6:41 2:40
Threshold T 10:02 9:59 6:14 2:30
Interval I 9:17 9:14 6:55 5:46 4:37 2:18
Repetition R 4:28 2:12 1:05

This table shows the recommended running training paces for someone with a current vdot of 31.0. 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: 2.947 m/s

% vVO2Maxmile1000m400m
5915:259:35 3:50
6015:109:26 3:46
6114:559:16 3:42
6214:419:07 3:39
6314:278:59 3:35
6414:138:50 3:32
6514:008:42 3:29
6613:478:34 3:26
6713:358:26 3:23
6813:238:19 3:20
6913:118:12 3:17
7013:008:05 3:14
7112:497:58 3:11
7212:387:51 3:09
7312:287:45 3:06
7412:187:39 3:03
7512:087:32 3:01
7611:587:26 2:59
7711:497:21 2:56
7811:407:15 2:54
7911:317:10 2:52
8011:227:04 2:50
8111:146:59 2:48
8211:066:54 2:46
8310:586:49 2:44
8410:506:44 2:42
8510:426:39 2:40
8610:356:35 2:38
8710:286:30 2:36
8810:206:26 2:34
8910:136:21 2:32
9010:076:17 2:31
9110:006:13 2:29
929:536:09 2:28
939:476:05 2:26
949:416:01 2:24
959:355:57 2:23
969:295:53 2:21
979:235:50 2:20
989:175:46 2:18
999:115:43 2:17
1009:065:39 2:16
1019:015:36 2:14
1028:555:33 2:13
1038:505:29 2:12
1048:455:26 2:11
1058:405:23 2:09
1068:355:20 2:08
1078:305:17 2:07
1088:265:14 2:06
1098:215:11 2:05
1108:165:08 2:03
1118:125:06 2:02
1128:075:03 2:01
1138:035:00 2:00
1147:594:58 1:59
1157:554:55 1:58
1167:514:53 1:57
1177:474:50 1:56
1187:434:48 1:55
1197:394:45 1:54
1207:354:43 1:53