Running Performance Profile — VO2max, Race Predictions & Training Paces

Your Recent Race

Race distance

Finish time (H:MM:SS or MM:SS)

For H:MM:SS or MM:SS format

Heart Rate Setup

Age

Max HR method

220 − Age Tanaka (208 − 0.7 × Age) Manual (I know my max HR)

Resting HR (optional — for Karvonen zones)

Enter your race result to see your profile

VO2max · race predictions · training paces · HR zones

About This Tool

The Running Performance Profile combines Jack Daniels' VO2max estimation and training pace system with the Riegel race prediction formula and Karvonen heart rate zones into a single calculator. By entering just one recent race result, you get a complete picture of your current fitness.

How VO2max is estimated

Jack Daniels' formula calculates VO2max from any race performance by finding the percent of VO2max that can be sustained over the race duration. The longer the race, the lower the percentage you can sustain — this is accounted for in the formula.

Riegel Race Prediction

The Riegel formula (T2 = T1 × (D2/D1)^1.06) predicts performance at new distances. The exponent 1.06 reflects the physiological cost of longer distances. Predictions are most accurate for distances within 4× of your input race.