How are training paces calculated?

The calculator uses the Daniels-Gilbert formula to estimate your effective aerobic capacity from a single race result, then derives five training zones from that score: Easy, Marathon, Threshold, Interval, and Repetition.

What is the 80/20 training rule?

Research consistently shows the best adaptation when about 80% of weekly training volume is run at Easy pace and the remaining 20% at Threshold pace or above.

Why do two runners with the same VO₂max get different paces?

The Daniels-Gilbert formula accounts for both VO₂max and running economy, so two runners with the same lab VO₂max can end up with different training paces if their running efficiency differs.

Training Paces Calculator

Derive all five training zones from a single race performance

Recent race distance

Finish time

Aerobic Fitness Score 45.3Daniels-Gilbert equivalent VO₂max for your performance

Training pace zones

Easy60–70% max HR

Conversational aerobic base building

6:00–6:30

9:39–10:28 min/mile

Marathon75–84% max HR

Goal marathon race pace

4:50–5:00

7:47–8:03 min/mile

Threshold83–88% max HR

Comfortably hard, lactate threshold

4:25–4:35

7:06–7:23 min/mile

Interval97–100% max HR

VO₂max development, ~5K race effort

4:15–4:25

6:50–7:06 min/mile

Repetition101–105% VO₂max

Speed and running economy

3:50–4:05

6:10–6:34 min/mile

How your aerobic fitness score works

The Daniels-Gilbert formula estimates your effective aerobic capacity from a race performance — it accounts for both VO₂max and running economy. Two runners with the same lab VO₂max can have different scores if their running efficiency differs.

The 80/20 rule

Research consistently shows optimal adaptation when 80% of weekly training volume is done at Easy pace and 20% at Threshold or above. Use these zones to structure your training week.

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