Pace Zone Table
Generate a printable pace zone table from a race result or VDOT, and export it as a PDF.
About the Pace Zone Table
The pace zone table is built on Dr. Jack Daniels' VDOT system. Each zone targets a specific training effect: Easy (E) builds your aerobic base, Marathon (M) practices race-specific endurance, Threshold (T) improves lactate clearance, Interval (I) develops VO2max, and Repetition (R) sharpens speed and running economy.
Enter any recent race result, or your VDOT score directly, and the calculator derives the corresponding training paces for every zone. Toggle between kilometers and miles to get the pace format you train in.
The "Download PDF" button renders a clean, printable A4 reference card with your zones and equivalent race times — ideal for pinning on the wall or taking to the track.