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Training Pace Zones

Get your 5 personalized running training pace zones from any race result

Your Information

mins

Calculated Output

Easy / Recovery Run Pace

6:00 /km - 6:29 /km

Threshold / Tempo Pace

5:11 /km

VO2 Max Interval Pace

4:34 /km

Track your real steps and distance

Steps counts your steps automatically and shows your real distance, pace, and calories every day on iPhone and Apple Watch with zero manual entry.

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Jack Daniels VDOT Training Principles

Prevents overtraining by prescribing pace targets calibrated to aerobic velocity.

  • •80% of training volume should occur at Easy / Recovery pace.

Frequently Asked Questions

Why do I run too fast on easy days?▼

Running easy runs too hard blunts aerobic adaptation and increases injury risk.