1. What Is Interval Pace?

Interval pace is a training intensity used in running workouts that is typically 97% of your VO2 max pace. This pace is sustainable for short to moderate intervals and helps improve aerobic capacity and running economy.

2. How Does The Calculator Work?

The calculator uses the interval pace formula:

Where:

• \( VO2max\_pace \) — Your current VO2 max pace in minutes per kilometer
• \( 0.97 \) — The multiplier to calculate interval pace from VO2 max pace

Explanation: This calculation provides the appropriate pace for interval training sessions based on your current VO2 max capabilities.

3. Importance Of Interval Training

Details: Interval training at the correct pace is crucial for improving running performance, increasing VO2 max, and enhancing metabolic efficiency without overtraining.

4. Using The Calculator

Tips: Enter your current VO2 max pace in minutes per kilometer format (e.g., 4.30 for 4 minutes 30 seconds per km). The value must be greater than zero.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my VO2 max pace?
A: VO2 max pace is typically the pace you can maintain for about 10-15 minutes in an all-out effort, or can be estimated from recent race performances.

Q2: How long should interval repetitions be?
A: Typical interval lengths range from 400m to 1600m, with recovery periods equal to or slightly less than the work interval duration.

Q3: How often should I do interval training?
A: Most runners benefit from 1-2 interval sessions per week, allowing adequate recovery between intense workouts.

Q4: Should I adjust pace for different weather conditions?
A: Yes, heat and humidity can significantly affect running performance. Consider adjusting pace slightly in extreme conditions.

Q5: Can beginners use this calculator?
A: Beginners should focus on building base mileage first before incorporating intense interval training into their program.