Paces

1 Set your VDOT

VDOT Temp 15 °C

find from race

2 Paces & race equivalents

Engine: Daniels–Gilbert (O₂ cost + %VO₂max-vs-duration).
E/M/T/I/R from %VDOT fractions calibrated to Daniels’ tables (±~3 s/km).
Temperature applies a quadratic slowdown above 15 °C.

Age Grade

Sex Age Distance Time

Race Builder

1 Set up your race

VDOT Distance Splits

Goal time Split bias Even

Hold goal time Save as Saved

Fuelling Carbs/hr (g) Sodium/hr (mg) # bottles Carbs per bottle (g) Sodium per bottle (mg) Carbs per gel (g) Sodium per cap (mg)

2 Your race plan

km	Pace	Split	Cumulative	Fuel	Adjust (s)

Build and Download Workouts

1 Write your workouts

E easyM marathonT threshold I intervalR repk km m metresmi miles rest / jog recovery 6 x (1 km I w/3min jg) repeat a block

Examples — click to add

2 Set Options

Units Input units Output units VDOT

Watch settings

Pace labels: label pace targets based on VDOT No pressure warm-up: warm-up ends with lap press, not distance Track mode: all reps end with lap press, not distance

Fuelling

Targets

Carbs/hr (g) Sodium/hr (mg) Caffeine/hr (mg)

Gels

Carbs per gel (g) Caffeinated gels (mg caf)

Bottles

Carbs per bottle (g) Sodium per bottle (mg)

Salt caps

Sodium per cap (mg)

Preferences

I fuel runs when I go longer than I use 1 bottle for distances over km I use 2 bottles for distances over km

Wait, when do I wake up?

Time from wakeup to out the door Be back by

3 The Workout

Kilometres	Total	Timing	Fuelling	Download

Importing to Garmin Connect (Chrome only):

Install the free extension Share your Garmin Connect workout.
Press ⬇ download next to a workout above.
In Garmin Connect, go to Training & Planning › Workouts › Import Workout and choose the file.