Free Tool

VDOT Training Paces — Daniels Running Zones

Calculate VDOT training paces for all 5 Daniels zones. Easy, Marathon, Threshold, Interval, and Repetition paces for structured workouts.

About VDOT Running Paces

VDOT, developed by legendary coach Jack Daniels, is a pseudo-VO2max metric that combines VO2max with running economy. By entering a recent race time, you get personalized training paces for Easy, Marathon, Threshold, Interval, and Repetition workouts. <a href='/en/training/calculators/vdot-calculator/'>Don't know your VDOT? Calculate your VDOT score →</a>

Heart Rate Methods
Karvonen Tanaka Gulati (Women) MAF 180 Joe Friel 80/20
Power & Pace
Coggan Power VDOT CSS (Swim)
By Sport
Running Cycling Swimming Triathlon

Auto-Calculate from Your Data

Upload Strava, Garmin, or Intervals.icu exports to estimate your zones

Strava vs Garmin vs TrainingPeaks: Zone Differences

Different platforms calculate training zones differently. Here's what each expects:

Strava
Zone System 5-zone (% Max HR)
Algorithm % Max HR
Customizable No

Uses simple % of max HR. Zones are fixed percentages. Cannot customize.

Garmin
Zone System 5-zone (customizable)
Algorithm % Max HR or % HRR
Customizable Yes

Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.

TrainingPeaks
Zone System 5 or 7 zone
Algorithm % LTHR (Joe Friel)
Customizable Yes

Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.

Polar
Zone System 5-zone
Algorithm % Max HR or % HRR
Customizable Yes

Uses either method. Includes sport profiles with different zone settings.

Related Methods