Training Pace Calculator
Loading results…
Use a recent result that reflects current fitness. These are reference paces; adjust effort for heat, hills and fatigue.
Method and limitations
The Daniels–Gilbert (1979) oxygen-cost and duration equations estimate a performance index. This is not measured VO₂max or the official V.O2 pace table.
With v in meters/minute and t in minutes: cost = −4.60 + 0.182258v + 0.000104v²; sustainable fraction = 0.8 + 0.1894393e−0.012778t + 0.2989558e−0.1932605t. Index = cost / fraction.
Multiply the estimated performance index by the intensity fraction (E 59–74%, T 83–88%, I 97–100%), then convert that oxygen cost to pace; M uses marathon equivalence, R 1500m–mile equivalence. These percentages are not heart-rate zones. Supported inputs: 1500m–marathon and index 20–85. See Daniels’ intensity definitions and the V.O2 reference.