Training Pace Zones

Enter a recent race result. We’ll calculate your Jack Daniels VDOT score and the five training paces every coach builds workouts around: Easy, Marathon, Threshold, Interval, Repetition.

Format: mm:ss or h:mm:ss.

VDOT is computed via Daniels’ published VO2-velocity formulas, not an interpolated table. Easy pace is shown as a range (65–79 % VO2max). Aim for the easy end on most days; reserve the faster paces for prescribed sessions.

How this is calculated

Your VDOT score comes from Daniels’ formula VDOT = VO2(v) / %VO2max(t), where VO2(v) = -4.6 + 0.182258·v + 0.000104·v² describes the oxygen cost of running velocity v (m/min), and %VO2max(t) models the fraction of your VO2max you can sustain for duration t.

Training paces invert that formula: solve for the velocity that elicits a target percentage of your VDOT. Daniels’ canonical anchors are 65–79 % for Easy, 84 % for Marathon, 88 % for Threshold, 98 % for Interval, and ~105 % for Repetition.