VO₂max Race Pace Planner

Translate lab or field VO₂max results into realistic race pacing. Adjust the sustainable intensity and running economy multipliers to align with training status, climate, or fatigue before you commit splits to the plan.

Laboratory or field-test VO₂max value.
Target event distance in kilometres.
Optional. Defaults to 80% if blank.
Optional multiplier (default 1.00) to reflect superior or poorer running economy.

Examples

  • VO₂max 52, half-marathon 21.1 km, intensity 78%, neutral economy ⇒ 95.85 minutes
  • VO₂max 48, 5 km race, intensity 90%, economy factor 1.08 ⇒ 19.98 minutes

FAQ

What intensity should I pick?

Select the percentage of VO₂max you can realistically sustain for the event—around 75–82% for half marathons and up to 95% for 5 km efforts.

How do I estimate running economy?

Compare recent race performances to model outputs; faster actual times imply a multiplier above 1.00, while slower outcomes suggest lowering it.

Can I convert the finish time into pace per kilometre?

Yes. Divide the reported minutes by the distance to obtain minutes per kilometre, then multiply the decimal remainder by 60 for seconds.

Additional Information

  • Velocity is solved from the Daniels VO₂ vs. speed quadratic using your chosen fraction of VO₂max.
  • Economy factor above 1.0 shortens finish time to reflect athletes with better-than-average oxygen cost per speed.
  • Result is expressed in decimal minutes—multiply decimals by 60 to obtain seconds.

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