Training Zones Calculator
Calculate your training zones based on recent race performance
:
Minutes : Seconds
Your VDOT Score
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Easy Run (Recovery)
--:-- to --:-- min/km
65-79% effort • Build aerobic base
Marathon Pace
--:-- min/km
80-85% effort • Long run pace
Threshold (Tempo)
--:-- min/km
83-88% effort • Lactate threshold training
Interval (VO2max)
--:-- min/km
95-100% effort • 3-5 min intervals
Repetition (Speed)
--:-- min/km
105-110% effort • Short repeats (200-800m)