VDOT Calculator

About the zones

Easy running (<70% of max heart rate) is the foundation of endurance training. Here you build aerobic capacity without placing unnecessary strain on the body. Most runs should stay in this zone.

The Golden Zone is a conservative approach to threshold training. Instead of running right on the edge of your lactate threshold, you train slightly slower. This supports more consistent quality and better recovery. The adjustment scales with interval length:

• Very short intervals (45s-1 min): around threshold pace
• Short intervals (1-3 min): ~1-3% slower than threshold
• Medium intervals (4-5 min): ~3-6% slower
• Long intervals (8-12 min): ~6-9% slower