Many training programs suggest intervals to be run at specific percentages of your velocity at VO2max (vVO2max). For instance, an example would be running 5 sets of 1000m intervals at 90% of your vVO2max. Having an accessible vVO2max value is extremely beneficial for this purpose. Thanks to our vVO2max table, determine the appropriate paces for your interval sessions.
If you’re looking to calculate your velocity at VO2max or wish to delve deeper into the concept of vVO2max, detailed guidance is available in our article about vVO2max and its calculation.
In the section below, we offer a method to construct your own vVO2max table tailored to your velocity at VO2max. This table can accommodate intervals measured by either duration or distance. With this personalized table, you will be able to accurately convert your vVO2max into the appropriate paces for your interval training sessions. This will ensure more effective and targeted workouts. How important is the vVO2max Table when it comes to your session paces ?
Contents
The vVO2max table for easily calculating your session paces
To begin constructing your personalized vVO2max pace table, simply input your velocity at VO2max (vVO2max) in kilometers per hour (km/h) into the designated input field below. Then click on the ‘Build the vVO2max Table’ button.
Please note: We have optimized the display of the vVO2max table for desktop viewing. Although you can still access it on mobile devices, you might find it slightly less readable.
This tool is divided into two sections for your convenience:
- vVO2max Table based on time: This section will provide you with the distances you should aim to complete within a given time frame, based on your vVO2max.
- vVO2max Table based on distance: Here, you’ll find the corresponding times you should aim to achieve for various distances, again calculated using your vVO2max.
This structured approach will help you easily decipher and apply the vVO2max calculations to your training regimen, whether you’re focusing on time or distance-based intervals.
If you use miles and mph instead, find our km to miles converter and km/h to mph converter here!
How to use this vVO2max table?
If your trainer or training plan tells you to do 3x10min at 90% of your vVO2max, go to the vVO2max vs. time table (because the fraction is 10 minutes). Then go to the 10min line, then to the cell corresponding to the 90% column. If your vVO2max is 14km/h, the cell shows 2100m, so you can aim for 2100m on these splits.
If the session is 3x3000m at 85% of your vVO2max go to the vVO2max vs. distance table (because the split is 3000m). Then go to the 2000m line, and the cell corresponding to the 85% column, i.e. 15:08 for 3000m, which corresponds to 5:02/km.
The importance of the vVO2max table in your training
Understanding and applying the percentages associated with velocity at VO2max (vVO2max) can often be a complex task. Indeed, one key drawback of these percentages is their failure to account for a runner’s endurance index, which is crucial for determining specific paces for races like 10km, half-marathons, or marathons.
As a result, it finds its primary utility in planning shorter intervals. Typically on the track, or for distances ranging up to 2 or 3 kilometers. This focus makes it a valuable tool for specific types of training sessions.
Moreover, to simplify your training process using the RunMotion Coach app, we’ve integrated a feature that automatically calculates the pace for your sessions. This calculation is based on your individual race times. This allows us to determine both your vVO2max and your endurance index accurately. With this functionality, you can focus more on your training without getting bogged down by the complexities of the vVO2max table 😉
Guidance for your specific pace sessions
If you find the concept of pacing challenging or are new to these ideas, don’t worry. We invite you to explore the RunMotion Coach app, where intelligent algorithms are at your service to guide you through your training journey. Our app simplifies these concepts, making them accessible and easy to integrate into your routine.
Happy training, and may your interval sessions be both enjoyable and productive!
