Tool 07

Training Zone Calculator

Enter your mile or 5K PR to get your personalized training zones, VDOT score, tempo pace, lactate threshold, and VO₂ max pace. This tool is for estimating paces — going off of feel is still preferential.

Mile Time

: mm : ss

Pace unit:

Lactate Threshold

—

~88% VO₂max · 20–40 min

Tempo Pace

—

~86% VO₂max · comfortably hard

Critical Velocity

—

~91% VO₂max · 30–60 min max

VO₂ Max Pace

—

~98% VO₂max · 3–5 min reps