1. What is the VDOT Equation?

The VDOT equation calculates a runner's physiological capacity from running velocity. It's used in RunHive training systems to determine appropriate training paces based on current fitness level.

2. How Does the Calculator Work?

The calculator uses the VDOT equation:

Where:

• \( V \) — Running velocity (m/min)
• \( VDOT \) — Physiological capacity measure (dimensionless)

Explanation: The equation models the relationship between running velocity and physiological capacity, with the quadratic term accounting for the non-linear increase in effort at higher speeds.

3. Importance of VDOT Calculation

Details: VDOT values help runners determine appropriate training intensities, track fitness improvements, and create personalized training plans based on current performance capabilities.

4. Using the Calculator

Tips: Enter your running velocity in meters per minute. This can be calculated from your pace (e.g., 5:00 min/km = 200 m/min). The value must be greater than 0.

5. Frequently Asked Questions (FAQ)

Q1: How do I convert my pace to velocity?
A: Divide 1000 by your minutes per kilometer (e.g., 5:00 min/km = 1000/5 = 200 m/min).

Q2: What is a good VDOT value?
A: VDOT values typically range from 30 for beginners to 85+ for elite runners. Higher values indicate greater running economy and fitness.

Q3: How often should I recalculate my VDOT?
A: Recalculate after significant races or time trials, or every 4-6 weeks during training to track progress.

Q4: Can VDOT predict race times?
A: Yes, VDOT can be used to estimate performance at various distances by working backward through the equation with different velocities.

Q5: Are there limitations to this equation?
A: The equation works best for trained runners and may be less accurate for beginners or those with unusual running economy.