To figure your target training times, input the distance and time of your running time trial or race. The results will calculate your “effective VO2max” (i.e. VDOT) based on Jack Daniels’ running formula, and provide you with target training times for Daniels’ five training zones.
More Calculators
Heart Rate Zones for Running
Determine your heart rate zones for running based on lactate threshold heart rate.
Heart Rate Zones for Cycling
Determine your heart rate zones for cycling based on lactate threshold heart rate.
Pace Zones for Swimming
Determine your pace zones for swimming based on the results of a time trial.
Pace Zones for Running
Determine your pace zones for running based on the results of a time trial.
Pace Zones for Running with Effective VO2max
Determine your effective VO2max and pace zones for running based on race results.
Running Pace
Calculate running pace based on time and distance.
Equivalent Running Performances
Estimate “equivalent” performances at across different distances based on race results of a given distance.
