# How does the Artemis pace calculator work?

> Free running pace calculator at https://goninoschool.com/pace-calculator — enter one race result, get six training paces and equivalent race times. VDOT-based, no account, nothing stored.

## What do I enter?

- **Race distance** — 800m, 1500m, 1600m, mile, 3000m, 3200m, 2 mile, 5k, 10k, 15k, half marathon, marathon, or a custom distance in meters.
- **Finish time** — hh:mm:ss.
- **Units** — per-mile or per-kilometer paces.

## What do I get back?

Six training paces derived from your VDOT fitness score:

| Zone | Intensity (%VO2max) | Purpose |
|---|---|---|
| Recovery | 55–59% | Absorb the training |
| Easy | 59–74% | Aerobic base building |
| Marathon | 75–84% | Marathon race pace |
| Threshold | 83–88% | Tempo and lactate threshold — sustainable for about 60 minutes |
| Interval | 95–100% | VO2max work, hard 3–5 minute repeats |
| Repetition | 105%+ | Speed and form, 200–400m with full recovery |

Plus **equivalent race times** for all twelve distances above, predicted from the same fitness score.

## Where does the math come from?

The engine uses VDOT training theory (Jack Daniels' running formula): your race result implies a VO2max-equivalent fitness score, and each training zone is a percentage band of that score.

## Can an agent call this programmatically?

Yes — the pace math is exposed as a WebMCP tool on the page for browser agents, and the site's agent guide at [/agents.md](https://goninoschool.com/agents.md) covers all programmatic access.