Running Pace and VO2max Calculator
Convert pace and speed, derive target paces from your VO2max and estimate race times. Everything runs in your browser, no sign-up.
See all resourcesConvert pace and speed
Enter your pace (mm:ss /km) or speed (km/h). The other field updates automatically.
Formula: speed = 60 / pace ; pace = 60 / speed
How to use the calculator
Pick the tab that matches your need: pace-speed conversion, training paces by VO2max percentage, or race time predictor. Results update instantly as you type. The formulas used are shown inside each tab.
What is VO2max running speed?
VO2max running speed (VMA in French) is the running velocity at which your oxygen consumption reaches its peak (VO2max). It is the reference indicator in running for structuring a training plan.
From VO2max speed, all working paces follow: easy endurance, threshold, 10K pace, VO2max intervals. Training at a precise percentage ensures each session targets the planned adaptation, without drifting into the gray zone.
The half-Cooper test is the simplest field method: after a warm-up, run as far as possible for 6 minutes on a track. Divide the metres covered by 100 to get your VO2max speed in km/h. Retest every 6 to 8 weeks to follow your progress.
Pace, speed and target paces
Pace (min/km) and speed (km/h) are linked by a simple division: speed = 60 / pace. A pace of 5:00 /km equals 12 km/h.
To train effectively, anchor each session to a percentage of VO2max speed. The table below gives indicative ranges; adapt them to feel, heart rate and the specificity of your goal (5K, 10K, half, marathon, triathlon).
Related resources
Your paces, inside a real plan
The TriCoach AI plan calculates and adjusts your target paces automatically based on your week, fatigue and progress.
Start my plan