VT1 Calculator

Based on a 6-minute max effort test

After running a six-minute max effort time trial, what was your average pace?

(in miles or kilometers)

:

Enter your average pace to find out your VT1.

What is this calculator?

This tool calculates your VT1 (ventilatory threshold 1).

Your VT1 is the pace at which runs stop being easy (aerobic) and start becoming intense (anaerobic).

If you want to learn more, we've wrote an article on the topic. We've also created a YouTube video.

How to use the calculator

This VT1 calculator is super easy to use - but first, you need to do some hard work.

Here's how it works:

  1. First, run a six-minute time trial.. Find a track or similar flat route. Warm up. Then run as far as you can in six minutes.
  2. Take your average pace of that time trial and put it in the calculator above.
  3. The calculator does all the work. It takes your pace and converts it to speed. It then multiplies it by 0.65 (VT1 is about 60-65% of max effort pace) and finally converts it back to pace.
  4. That pace is your VT1. That's the maximum speed at which you should run your easy runs.

If you're curious about why your VT1 pace, or running easy miles in general, is important, we've wrote all about it here.