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
Calculate running pace based on time and distance, or time based on pace and distance.
Equivalent Running Performances Calculator
Estimate “equivalent” performances at across different distances based on race results of a given distance.
Running Heart Rate Zones Calculator
Calculate your heart rate zones for running based on lactate threshold heart rate.
Running Pace Zones Calculator
Calculate your pace zones for running based on the results of a time trial.
Effective VO2max and Running Pace Zones Calculator
Calculate your effective VO2max and running pace zones based on race results.
Cycling Heart Rate Zones Calculator
Calculate your heart rate zones for cycling based on lactate threshold heart rate.
Swimming Pace Zones Calculator
Calculate your pace zones for swimming based on the results of a time trial.
