This VDOT calculator will generate Jack Daniels and [[FIRST]] training paces, predicted race times and it can adjust for temperature, and body weight.{{DISPLAYTITLE:VDOT Running Calculator with adjustments for temperature and body weight, plus FIRST training paces}}= VDOT Calculator =The idea of This calculator will generate training paces, race prediction, with adjustments for temperature, body weight and altitude. This calculator works by estimating your [[VDOT]] is at the heart of [[Jack Daniels Running FormulaVO2max|V̇O<sub>2</sub>max]]and using that to predict your race times and training paces. To find out your [[VDOTVO2max|V̇O<sub>2</sub>max]] and associated paces, you will need the results of a recent race into the VDOT Calculator form below. This will give you a series of equivalent times for other distances. It will also give you a list of paces for various workout types and distances. As well as being a 'VDOT Calculator', it is also a 'FIRST Calculator', as it lists the paces for the [[FIRST]] training program. * You may have several race results that indicate different VDOT [[VO2max|V̇O<sub>2</sub>max]] values. If the races are all reasonably recent and reflect your current fitness level, use the best VDOT number. If you've been injured or had a break from training since your last race, you should not use an old race result. * This Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at [[Impact of Heat on Marathon Performance]] and is an estimate only. If you enter your weight, the calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only. * This calculator no longer generates VDOT paces nor will it output the [[Long Run|long runs]] for the Jack Daniels marathon plans. Jack Daniels requested the removal of this functionality. * If you provide your power values, the calculator will display running power for each pace. It modifies the simple "1 watt per Kg per meter" approximation with an offset. I find that a weight 1.5Kg less than my real weight and an offset of 22w matches [[Stryd]] for me. <html><form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/VDOT_Results" name="VDOT"> <table style="text-align: left;" border="0" cellpadding="1" cellspacing="1"> <tbody> <tr><td> <label for="Distance">Distance</label> </td><td> <select id="Distance" name="Distance"> <option value="0">1500 Meters <option value="1">Mile <option value="2">3K <option value="3">2 Miles <option value="4" selected="selected">5K <option value="5">8K <option value="6">5 Mile <option value="7">10K <option value="8">15K <option value="9">10 Mile <option value="10">20K <option value="11">Half Marathon <option value="12">25K <option value="13">30K <option value="14">Marathon </select>
This VDOT Calculator will also attempt to compensate </td></tr><tr><td> <label for races run in hot conditions. This is based on the research documented at [[Impact of Heat on Marathon Performance]] and is an ="Time">Time</label> </td><td> <input maxlength="3" size="3" name="Hours" value="0" style="border:1px solid #F7730E;">:<input maxlength="3" size="3" name="Minutes" value="0" style="border:1px solid #F7730E;">:<input maxlength="3" size="3" name="Seconds" value="0" style="border:1px solid #F7730E;"> </td></tr><tr><td> <label>Body Weight</label> </td><td> <input maxlength="3" size="3" name="Weight" value="" style="border:1px solid #F7730E;"> <select name="WeightUnits"> <option selected="selected">Kg</option> <option>Pounds</option> </select> <label>Given body weight, we can estimate only. If you enter your how weight, the VDOT Calculator changes will predict your race performances at different impact performance</label> </td></tr><tr><td> <label>Body Fat</label> </td><td> <input maxlength="3" size="3" name="BodyFat" value="" style="border:1px solid #F7730E;"> <label>Given body weights, assuming the weight change is due to and body fat only%, we can improve our estimate of performance changes</label> </td></tr><tr><td> <label>Weight for Power (optional, Kg. )</label> </td><td> <input maxlength="5" size="5" name="PowerKg" value="" style="border:1px solid #F7730E;"> <label>Power Offset</label> <input maxlength="3" size="3" name="PowerOffset" value="0" style="border:1px solid #F7730E;"> <label>To match Stryd, try 1.5Kg less than real weight and 22w offset</label> </td></tr><tr><td> <label>Heat Index (optional)</label> </td><td> <input maxlength="3" size="3" name="Temperature" value="" style="border:1px solid #F7730E;"></label> <select name="TempUnits"> <option>Fahrenheit</option> <option selected="selected">Centigrade</option> </select> </td></tr><tr><td> <label>Max Weekly Distance(optional, miles/Km)</label> </td><td> <input maxlength="3" size="3" name="Mileage" value="" style="border:1px solid #F7730E;"> </td></tr><tr><td> <label>Extra Distances (8K, etc.)</label> </td><td> <input name="Unusual" value="Unusual" type="checkbox"> </td></tr><tr><td> <label>Distances Beyond 50K</label> </td><td> <input name="Longer" value="Longer" type="checkbox"></label> </td></tr><tr><htmltd>
<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/fellrnr/vdot_wrapper.php" name="VDOT"label> Metric<table style="text-align: left;" border="1" cellpadding="1" cellspacing="1"> <tbody> <tr/label> <td>Distance </td> <td> <input name="DistanceMetric" value="0Metric" type="radio">1500 Meters<br> <input name="Distance" value="1" type="radio">Mile<br> <input name="Distance" value="2" type="radio">3K<br> <input name="Distance" value="3" type="radio">2 Miles<br> <input name="Distance" value="4" type="radio">5K<br> <input name="Distance" value="5" type="radio">8K<br> <input name="Distance" value="6" type="radio">5 Mile<br> <input name="Distance" value="7" type="radio">10K<br> <input name="Distance" value="8" type="radio">15K<br> <input name="Distance" value="9" type="radio">10 Mile<br> <input name="Distance" value="10" type="radio">20K<br> <input name="Distance" value="11" type="radio">Half Marathon<br> <input name="Distance" value="12" type="radio">25K<br> <input name="Distance" value="13" type="radio">30K<br> <input name="Distance" value="14checkbox" checked="checked" type=true"radio">Marathon<br> <input name="Distance" value="15" type="radio">50K<br> </td> </tr> <tr> <td>Time</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Hours" value="0"><br> </td> <td>Hours</td> <td><input maxlength="3" size="3" name="Minutes" value="0"></td> <td>Minutes</td> <td><input maxlength="3" size="3" name="Seconds" value="0"></td> <td>Seconds</td> </tr> </tbody> </table> </td> </tr> <tr> <td>Heat Index (optional) </td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Temperature" value=""></td> <td> <select name="TempUnits"> <option selected="selected">Fahrenheit</option> <option>Centigrade</option> </select> </td> </tr> </tbody> </table> </td> </tr> <tr> <td>Body Weight (optional)</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tbody> <tr> <td><input maxlength="3" size="3" name="Weight" value=""></td> <td> <select name="WeightUnits"> <option>Kg</option> <option selected="selected">Pounds</option> </select> </td> </tr> </tbody> </table> </td> </tr> <tr> <td></td> <td><input name="Unusual" value="Unusual" type="checkbox">Show Unusual Distances (8K, etc.)</td> </tr> <tr> <td></td> <td><input name="Longer" value="Longer" type="checkbox">Show Longer Distances (Beyond 50K)</td> </tr> </tbody> </table> <button name="Calculate">Calculate</button><br></html>
Note <br/> <input type="submit" style="border:1px solid #F7730E;background-color: you must enter the time of a race you have completed, not your target time for a race. Please repeat out loud "I will enter the time of a race I've completedwhite; color:black". More seriously, this is a very common mistake that you need to avoid. Train based on your current fitness, not the fitness you hope to achieve. If you put in a target pace rather than an actual pace you are missing the point of the system. Jack Daniels paces are intended to provide a pace that produces a specific training stress. If you don't use a previous race pace, you will be using the wrong pace./>
=Heat limited running pace calculator=This calculator will create a table of maximum running paces at different temperatures and humidities based on your height and weight. <html/form>
<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/Heat_limited_running_pace" name="HeatLimits">
<table style="text-align: left;" border="1"
cellpadding="1" cellspacing="1">
<tbody>
<tr>
<td>Height</td>
<td>
<table style="text-align: left;" border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td><input maxlength="3" size="3" name="Height" value=""></td>
<td>
<select name="HeightUnits">
<option selected="selected">Inches</option>
<option>Centimeters</option>
</select>
</td>
</tr>
</tbody>
</table>
</td>
</tr>
<tr>
<td>Weight</td>
<td>
<table style="text-align: left;" border="0" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td><input maxlength="3" size="3" name="Weight" value=""></td>
<td>
<select name="WeightUnits">
<option>Kg</option>
<option selected="selected">Pounds</option>
</select>
</td>
</tr>
</tbody>
</table>
</td>
</tr>
</tbody>
</table>
<button name="Calculate">Calculate</button><br>
</html>
