Age-Graded Calculator with Equivalent Performances
You can find your age-graded percent and a list of equivalent performances at other distances here. Just enter a few details about your race below and we’ll do the rest.
How does it work?
This tool combines both an age-graded calculator and a equivalent performances calculator into one. To calculate your age graded percent (often abbreviated AGP or AG%), we take your time and divide it by the world record time at that distance. Then, depending on your age, we multiply the resulting percentage by the appropriate WMA Factor.* The result is your age graded percent.
Then, we take that AG% and use it to calculate what an equivalent performance** would be at each of our standard race distances, and return them to you in a table. So, for example, you can plug in your most recent 10K time and get an estimate of how fast you should be able to finish a half marathon. This can be very helpful for determining what pace you should aim for in your next race.
Our world records come from a few different sources. We list the official IAAF world records wherever possible and filled in from other sources in the distances that the IAAF doesn’t maintain records for. All distances 15 kilometers and longer are road times, not track times. (For example, we list the road 20K record, not the 20,000 meter track record.) For all races 10,000 meters and shorter, we list track records. To see a complete list, visit our world records page.
Note: Several of the “softer” records — 2 mile, 10 mile, 25K, 30K, and 50 mile — have been removed from this tool’s calculations because they were skewing the results. But you can still generate a prediction for those distances (or any other distance from 100 meters to 100 miles) using our race time predictor.
* We’re using the 2015 road age-grading factors published by Alan Jones on RunScore.com. You can download the files here (men’s) or here (women’s). His factors start at 5 kilometers, so for shorter races, we simply use the factor for 5 kilometers. This has proved more reliable than using the 2006 age-grading factors found on Howard Grubb’s website as we used to do. For a full list of the factors used, see our age-graded factors page.
** By equivalent performance, we mean another run with the same age graded percent. Of course, training for a 100 meter dash is ridiculously different from training for a 100 mile race, so just because the calculator gives you an equivalent time doesn’t mean you’ll automatically be able to run it. You still have to train appropriately. And, even so, your body might be better suited to run either short races or long ones so you might not be able to get to the same AG% for all distances.
Calculate Equivalent Running Performances
Based on your time for a given running distance, this calculator estimates the “equivalent performances” at other distances. Keep in mind, this is only an estimate, and optimal performance at any distance depends upon a variety of factors, including a training program specific to that distance.
Heart Rate Zones for Running
Determine your heart rate zones for running based on lactate threshold heart rate.
Heart Rate Zones for Cycling
Determine your heart rate zones for cycling based on lactate threshold heart rate.
Pace Zones for Swimming
Determine your pace zones for swimming based on the results of a time trial.
Pace Zones for Running
Determine your pace zones for running based on the results of a time trial.
Pace Zones for Running with Effective VO2max
Determine your effective VO2max and pace zones for running based on race results.
Calculate running pace based on time and distance.
Equivalent Running Performances
Estimate “equivalent” performances at across different distances based on race results of a given distance.
Once your current fitness level has been determined, it can be used to predict your race times at other distances. The closer the other distance is to the original race's distance, the more accurate the prediction will be. Due to differences in physiology and training, some people may be better at longer distance races than shorter ones or vice-versa, but the calculator should yield accurate results for most runners. The recommended training paces are also determined from your current fitness level.
For best results, start with a recent race time. Using an old race time tells you what you could have run for other distances at the time of the race, but not necessarily what you could run now.
Recovery - Very easy running, done whenever you are tired or sore, like the day after a race or hard workout.
Easy - Normal easy running. This should be a comfortable pace where you could easily carry on a conversation.
Tempo (LT) - Lactate threshold or anaerobic threshold pace. This is the pace for a hard, but not all-out, run of around 20 minutes (possibly longer for an elite runner). Longer or shorter tempo runs may be quicker or slower.
VO2 Max - The pace at which are are using the maximum amount of oxygen you can take in. This pace can generally only be sustained for about 10 minutes continuously. This is a typical interval pace for distance runners.
Speed - A suggested pace for short, fast intervals for a runner typically racing 5K and longer. Used for developing speed and running efficiency.
Long Run - This is typical paces for runs significantly longer than your normal training runs. Typically used for marathon training.
Marathon - The pace for your predicted marathon time. If you are training for a marathon, doing some training at this pace is recommended.
Running times equivalent
Jack Daniels' VDOT
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This tab shows you the equivalent race performances for the time you entered.*
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Get a custom training plan from Jack Daniels
What's Your VDOT?
VDOT is a measure of your current running ability. It assigns a score to all running performances and let's you equate a time in one distance against another. For instance, you can compare your VDOT score from a recent 5k result to a friend's score who just ran a half marathon. Who won?
What VDOT Level Have You Reached?
Enter all your past performances to see which race result scores the highest in our VDOT scale.
Improve Your VDOT
Purchase custom training for your next race from Dr. Jack Daniels on the VDOT O2 app and improve your VDOT score!×
Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs.
Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day.
Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.×
Variety: Steady run or long repeats (e.g. 2 x 4 miles at marathon pace)
Intensity: Generally in the range 75-84% of VO2max or 80-90% of your HRmax.
Purpose: Used to experience race pace conditions for those training for a marathon or simply as an alternative to Easy pace running for beginners on long run days.×
Variety: Pace reps and strides.
Intensity: Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts. Recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you can not get faster (nor more economical) if you are not running relaxed. If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. Think of Reps as similar to current 1500 or mile race pace.
Purpose: To improve your speed and economy.×
Variety: VO2max Intervals (see below).
Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for "hard" runs, then go by feel and imagine 5k race pace, as he intensity of each run.
Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an "Interval" is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.×
Variety: Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals.
Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.
Purpose: To improve endurance.×
Advanced Features - Effect
Are you anticipating temperature or altitude?
If you have an upcoming race or workout and want to know how temperature or altitude will affect the performance:
- Add in a race result or a race performance that represents what type of shape you are in
- Select “Anticipate Performance” and then enter the condition
- Click calculate to find out what the effect will be
Are you trying to find the effect wind/temp/alt had on your performance?
If you’ve run a race and want to find out what effect wind, temperature or altitude had on your performance:
- Input your race result
- Select “Race Results” and then enter the condition
- Click calculate to find out how much the condition hurt your performance
Jack’s VDOT system can relate performances over unlimited distances and can be used to figure out what type of shape you’re in for other races. If you just ran 45:16 for 10K and want to know what the equivalent performance is for the marathon it will tell you 3:28:26. This information is great for measuring your fitness and setting goals in upcoming races based on previous performances.×
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