Løpskalkulator
Beregn tempo, sluttid og maratonsplitter for enhver løpsdistanse. Perfekt for å sette mål og spore treningsfremgangen din.
Format: HH:MM:SS (f.eks. 3:30:00) eller MM:SS (f.eks. 1:45:00)
Skriv inn måltid eller tempo for å se resultater
Time Format
- • Use HH:MM:SS for longer races (e.g., 3:30:00)
- • Use MM:SS for shorter races (e.g., 1:45:00)
- • Pace should always be in MM:SS format
Marathon Splits
- • 5K: First checkpoint timing
- • 10K: Early race pace check
- • Half: Mid-race assessment
- • 30K: The "wall" checkpoint
Marathon Goal Predictor
- • Conservative: Safe, achievable target
- • Realistic: Based on current fitness
- • Optimistic: With dedicated training
- • Use recent race times for accuracy
What is VDOT?
VDOT is a performance-based metric developed by exercise physiologist Jack Daniels. It estimates your running fitness based on a recent race time and predicts equivalent performances at other distances.
Unlike lab VO₂max tests, VDOT reflects real-world running ability, combining your speed and endurance into one number. It's also used to set personalized training paces (easy, tempo, interval, etc.) to match your current fitness.
This app uses VDOT to:
- Predict race times across distances
- Recommend ideal training paces
- Track your progress over time
Based on formulas from Jack Daniels' Running Formula, 3rd Edition.