// AERIAS TOOLS
VO2 Max &
Training Paces.
Enter a recent race result to calculate your VO2 max estimate and your five Jack Daniels training pace zones.
// YOUR RACE
Race Distance
Race Time HH : MM : SS
PACE ZONES
E Easy — Conversational pace. The bulk of your training mileage. Builds aerobic base and aids recovery.
M Marathon — Goal marathon race pace. Comfortably hard. Builds efficiency and running economy.
T Threshold — Lactate threshold pace. You can hold it for ~60 min. Improves lactate clearance.
I Interval — Close to VO2 max effort. Short, hard intervals (400–1200m) that maximise aerobic capacity.
R Repetition — Fast, controlled speed work (100–400m). Builds neuromuscular efficiency and running mechanics.
??.?
ml/kg/min — enter your race result