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From Fellrnr.com, Running tips
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Sometimes it is useful to know what pace corresponds to a given percentage of VO2max, so the table below provides some estimates.
<include_PHP file="VdotInc_VO2maxPaces"/>
=Weight Adjusted Race Times=
Adjustments based on changing body weight assume that the change occurs only from body fat, which may not be the case. See [[Weight Loss and Performance]] for more details. (Included are critical power estimates, but these should be taking as only a rough estimate. CP(m) is for males, CP(f) is for females, rCP is a running power equivalent of the biking critical power, which seems to be about 20% higher for [[Stryd]].)
<include_PHP file="VdotInc_Weight"/>
=Long Run Difficulty=
The table below shows the percentage of [[Glycogen]] used on runs of different length and pace. This is one way of evaluating the relative difficulty of different longer runs. The table makes use of a number of assumptions, as listed below, but I believe this is still a useful way of evaluating training runs.
The table below uses a similar approach, but uses a percentage of the target pace rather than an absolute offset.
<include_PHP file="VdotInc_LongRunGlycogen"/>
The predictions for 40f are the baseline values, with adjustments for higher temperatures. The [[Impact of Heat on Marathon Performance]] is based on research for faster marathon runners. These predictions are most appropriate for someone running a three hour marathon. In addition, these figures are a statistical average, so individual performance can be significantly different.
<include_PHP file="VdotInc_Races"/>
This table shows how altitude can impact running performance. The same scaling factor is used for all distances and the calculation assumes you are well acclimated to the altitude.
<include_PHP file="VdotInc_Altitude"/>
