Based on Jack Daniels’ VDOT system: a recent race result gives your current fitness value, and each training intensity is derived from it. Add age and resting heart rate for Karvonen heart-rate zones.
Frequently Asked Questions
What is VDOT?
VDOT is Daniels’ combined index of VO2max and running economy, used to set consistent training paces from any race result.
Should easy runs really be this slow?
Yes — the Easy zone is about 59–74% of VDOT. Most recreational runners run easy days too fast to recover properly.
Why use Karvonen for heart rate?
The heart-rate reserve method (using resting HR) fits individual athletes better than a flat percentage of max HR.
Gear runners ask about
GPS running watch
Pace, laps and alerts on your wrist
Chest strap heart-rate monitor
More reliable than wrist-based HR
Race day running shoes
Lightweight shoes for tempo and race pace
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