Training Paces

Calculate your ideal training zones based on your recent race performance

Recent Race/Effort

Kilometers

Miles

Race/Effort Duration

Hours

Minutes

Seconds

Distance (km)

Your VDOT Score

45.8

This score represents your running fitness. Higher is better. We use this to calculate your ideal training zones below.

Active recovery, ultra easy.

5:49 /km

Build aerobic base.

5:15 /km

Lactate threshold, comfortably hard.

4:34 /km

Improve oxygen uptake (5k pace).

4:12 /km

Neuromuscular speed, repetitions.

3:57 /km

Speed Progression