Jack Daniels VO2 Max Calculator
Enter your race performance to get your VDOT score, estimated VO2 max, and all 5 training pace zones
| Zone | Purpose | Min/Mile | Min/Km |
|---|
| VDOT | 5K Time | 10K Time | Half Marathon | Marathon |
|---|---|---|---|---|
| 30 | 34:31 | 1:11:44 | 2:37:50 | 5:37:49 |
| 35 | 29:38 | 1:01:30 | 2:15:37 | 4:49:57 |
| 40 | 25:11 | 52:30 | 1:55:55 | 4:08:58 |
| 45 | 21:44 | 45:05 | 1:40:13 | 3:35:59 |
| 50 | 19:01 | 39:31 | 1:27:16 | 3:09:59 |
| 55 | 16:56 | 35:02 | 1:17:11 | 2:49:09 |
| 60 | 15:13 | 31:30 | 1:09:18 | 2:31:54 |
| 65 | 13:47 | 28:33 | 1:02:45 | 2:17:21 |
| 70 | 12:34 | 26:02 | 57:18 | 2:05:07 |
| 75 | 11:32 | 23:50 | 52:35 | 1:54:37 |
| 80 | 10:38 | 22:04 | 48:28 | 1:45:26 |
| 85 | 9:51 | 20:27 | 44:57 | 1:37:17 |
| Zone | % VO2 Max | % Max HR | Description |
|---|---|---|---|
| Easy (E) | 59-74% | 65-79% | Recovery, base building, conversational |
| Marathon (M) | 75-84% | 80-90% | Goal marathon race pace |
| Threshold (T) | 83-88% | 88-92% | Comfortably hard, lactate threshold |
| Interval (I) | 95-100% | 97-100% | 90 sec to 5 min reps at VO2 max |
| Repetition (R) | 105-120% | N/A | Short, fast reps for economy |
| Age Group | Poor | Average | Good | Excellent |
|---|---|---|---|---|
| Male 20-29 | <38 | 38-48 | 49-56 | >56 |
| Male 30-39 | <34 | 34-45 | 46-52 | >52 |
| Male 40-49 | <30 | 30-41 | 42-50 | >50 |
| Male 50-59 | <25 | 25-38 | 39-46 | >46 |
| Female 20-29 | <28 | 28-37 | 38-45 | >45 |
| Female 30-39 | <24 | 24-34 | 35-42 | >42 |
| Female 40-49 | <20 | 20-30 | 31-38 | >38 |
| Female 50-59 | <18 | 18-26 | 27-34 | >34 |
VO2 Max shows the biggest amount of oxygen that the body fits to absorb, transport and use during strong physical work. One can imagine it like the power of horses in a vehicle. It estimates the skill of the body to use oxygen when it works strongly.
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The word comes from “V” for volume, “O2” for oxygen and “max” for biggest. One measures it by means of milliliters of oxygen for every kilo of weight of the body in one minute.
What is VO2 Max
Widely one estimates this value as the most reliable mark for heart-vessel fitness and for lasting oxygen-based work. The more oxygen folk succeed to consume during motion the more well. VO2 Max higher point means that the body greatly takes oxygen from the air and carries it to the muscles.
It reveals how effectively the heart pumps blood to the muscles and how well they pull oxygen from that blood.
Athletes about endurance, like swimmers, cyclists, runners and cross-country skiers, commonly discuss VO2 Max. It serves as a usual tool for estimating the oxygen-based endurance of sportsmen before or during exercises. Even so VO2 Max forms only part of the whole image. The speed at oxygen-threshold or lactate-threshold commonly better predicts endurance result, because it considers several elements at the same time.
The best mode to control VO2 Max in a lab is exercise in whole force on a treadmill, fixed bike or rowing machine. One wears a mask connected to a device that reads oxygen, during the folk work as hardly as maybe. Also exist easier ways to estimate it.
The Cooper-test implies to run or walk as quickly as it is possible during 12 minutes, and the covered distance inserts in a calculation to receive a near value. Some training programs also estimate it, although they are not always precise.
Genetics play a big part in VO2 Max. Even so almost every folk can improve it by means of quite a lot of difficult exercise. Training with high intensity and intervals are between the most efficient modes to rush it. Intervals of two until four minutes in strong effort, with good pause to refresh the energy.
Mix zone 2-exercise with intervals while three until four days per weak should give progress. But too much work for VO2 Max can lead to overtraining. It deals about a high-intensity element, that one can train quickly, but also lose quickly.
When VO2 Max grows, the resting heart rhythm usually declines. During exercise in same force, the normal heart rhythm should be lower. Also age matters.
The maximum heart rhythm declines by around 0.6 until 0.8 beats per year. Elements like genetics, age, training and whole health all limit the possibilities. Although, research showed that older adults between 60 and 65 years, that trained during nine months until a year, improved their VO2 Max onaverage by 20 percent.
