Calculate your training zones from a race result
h
min
sec
Threshold pace
—
per mile · lactate threshold (LT2)
VDOT
—
estimate of aerobic fitness
Your pace zones
Pace ranges derived as a percentage of your threshold pace.
| Zone | Pace | What it's for |
|---|
Equivalent times at other distances
What you should be capable of at other distances, assuming equal fitness and specific preparation.
| Distance | Time | Pace |
|---|
Predictions assume you are specifically trained for that distance. The further a distance is from the one you raced, the rougher the estimate.
Calculations use the Daniels-Gilbert formula from Daniels' Running Formula. Results are an estimate based on a single race — they are most accurate when the race was recent, all-out and on flat terrain. For trail and uphill running, use grade adjusted pace (GAP) rather than raw pace.
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