Bolt Calculator — find your VDOT, paces, and race times

how it works

Run one mile

Flat route or track. Warm up 10 minutes, then go all out for one mile. No saving anything for later.

Enter your time

Plug in minutes and seconds. Your watch should have it. If you went all out, your max HR is what you finished at.

Get your paces

VDOT score, training paces, race predictions, and heart rate zones. Retest every 4–8 weeks to track real progress.

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VDOT score

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Your personalised paces and predictions are below.

Training paces

Easy / Zone 2

Conversational. Most of your runs.

—/km

Marathon pace

Comfortably hard.

—/km

Threshold

Hard but controlled. Tempo work.

—/km

Interval

VO2 max work. Uncomfortable.

—/km

Repetition

Short, fast, full recovery.

—/km

Race predictions

5 km

—

10 km

—

15 km

—

Half marathon

21.1 km

—

Full marathon

42.2 km

—

Heart rate zones

Zone 1

Recovery

—

50–60%

Zone 2

Aerobic

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60–70%

Zone 3

Tempo

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70–80%

Zone 4

Threshold

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80–90%

Zone 5

Max

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90–100%

Estimated Max HR is — bpm. If you went all-out, what you hit at the finish should be close to this. Use the actual number for more accurate zones.

BOLTIN BEN PLANS

your paces are useless without a plan.

Most runners get their numbers, nod, then go out and train exactly the same way they always have. Same jogs. Same guesswork. Same results.

My plans are built around paces like these. Take one as a PDF, have it loaded to your watch, or add my voice feedback.

A plan for every distance, 0 to 5K through to the marathon

The PDF, from $19

PDF + Training Plan on your watch, $49 a month

Add my voice feedback, $99 a month

Find your plan → Plans from $19. Prices in AUD.