Tabela temp treningowych opartych o wskaźnik VDOT

VDOT	BS	M	P		I			R
VDOT	BS	M	400	1000	400	1000	1200	200	400	800
30	07:52	06:51	02:33	06:24	02:22	-	-	01:07	02:16	-
31	07:41	06:41	02:30	06:14	02:18	-	-	01:05	02:12	-
32	07:30	06:31	02:26	06:05	02:14	-	-	01:03	02:08	-
33	07:20	06:21	02:23	05:56	02:11	-	-	01:02	02:05	-
34	07:10	06:13	02:19	05:48	02:08	-	-	01:00	02:02	-
35	07:01	06:04	02:16	05:40	02:05	-	-	00:59	01:59	-
36	06:52	05:56	02:13	05:33	02:02	05:07	-	00:57	01:55	-
37	06:43	05:48	02:10	05:25	01:59	05:00	-	00:56	01:53	-
38	06:35	05:41	02:07	05:19	01:56	04:54	-	00:54	01:50	-
39	06:27	05:33	02:05	05:12	01:54	04:48	-	00:53	01:48	-
40	06:19	05:27	02:02	05:06	01:52	04:42	-	00:52	01:46	-
41	06:12	05:20	02:00	05:00	01:50	04:36	-	00:51	01:44	-
42	06:05	05:14	01:57	04:54	01:48	04:31	-	00:50	01:42	-
43	05:58	05:08	01:55	04:49	01:46	04:26	-	00:49	01:40	-
44	05:52	05:02	01:53	04:43	01:44	04:21	-	00:48	01:38	-
45	05:46	04:56	01:51	04:38	01:42	04:16	-	00:47	01:36	-
46	05:40	04:51	01:49	04:33	01:40	04:12	05:00	00:46	01:34	-
47	05:34	04:46	01:47	04:29	01:38	04:07	04:54	00:45	01:32	-
48	05:28	04:41	01:45	04:24	01:36	04:03	04:49	00:44	01:30	-
49	05:23	04:36	01:43	04:20	01:35	03:59	04:45	00:44	01:29	-
50	05:18	04:31	01:42	04:15	01:33	03:55	04:41	00:43	01:27	-
51	05:13	04:27	01:40	04:11	01:32	03:51	04:36	00:42	01:26	-
52	05:08	04:22	01:38	04:07	01:31	03:48	04:33	00:42	01:25	-
53	05:04	04:18	01:37	04:04	01:30	03:44	04:29	00:41	01:24	-
54	04:59	04:14	01:35	04:00	01:28	03:41	04:25	00:40	01:22	-
55	04:55	04:10	01:34	03:56	01:27	03:37	04:21	00:40	01:21	-
56	04:50	04:06	01:33	03:53	01:26	03:34	04:18	00:39	01:20	-
57	04:46	04:03	01:31	03:50	01:25	03:31	04:15	00:39	01:19	-
58	04:42	03:59	01:30	03:45	01:23	03:28	04:10	00:38	01:17	-
59	04:38	03:55	01:29	03:43	01:22	03:25	04:07	00:37	01:16	-
60	04:35	03:52	01:28	03:40	01:21	03:23	04:03	00:37	01:15	02:30
61	04:31	03:49	01:26	03:37	01:20	03:20	04:00	00:36	01:14	02:28
62	04:27	03:46	01:25	03:34	01:19	03:17	03:57	00:36	01:13	02:26
63	04:24	03:43	01:24	03:32	01:18	03:15	03:54	00:35	01:12	02:24
64	04:21	03:40	01:23	03:29	01:17	03:12	03:51	00:35	01:11	02:22
65	04:18	03:37	01:22	03:26	01:16	03:10	03:48	00:34	01:10	02:20
66	04:14	03:34	01:21	03:24	01:15	03:08	03:45	00:34	01:09	02:18
67	04:11	03:31	01:20	03:21	01:14	03:05	03:42	00:33	01:08	02:16
68	04:18	03:28	01:19	03:19	01:13	03:03	03:39	00:33	01:07	02:14
69	04:05	03:26	01:18	03:16	01:12	03:01	03:36	00:32	01:06	02:12
70	04:02	03:23	01:17	03:14	01:11	02:59	03:34	00:32	01:05	02:10
71	04:00	03:21	01:16	03:12	01:10	02:57	03:31	00:31	01:04	02:08
72	03:57	03:19	01:16	03:10	01:09	02:55	03:29	00:31	01:03	02:06
73	03:54	03:16	01:15	03:08	01:09	02:53	03:27	00:31	01:02	02:05
74	03:52	03:14	01:14	03:06	01:08	02:51	03:25	00:30	01:02	02:04
75	03:49	03:12	01:14	03:04	01:07	02:49	03:22	00:30	01:01	02:03
76	03:47	03:10	01:13	03:02	01:06	02:48	03:20	00:29	01:00	02:02
77	03:44	03:07	01:12	03:00	01:05	02:46	03:18	00:29	00:59	02:00
78	03:42	03:05	01:11	02:58	01:05	02:44	03:16	00:29	00:59	01:59
79	03:40	03:03	01:10	02:56	01:04	02:42	03:14	00:28	00:58	01:58
80	03:35	03:01	01:10	02:54	01:04	02:41	03:12	00:28	00:58	01:56
81	03:33	02:59	01:09	02:53	01:03	02:39	03:10	00:28	00:57	01:55
82	03:32	02:57	01:08	02:51	01:02	02:38	03:08	00:27	00:56	01:54
83	03:31	02:56	01:08	02:49	01:02	02:36	03:07	00:27	00:56	01:53
84	03:29	02:54	01:07	02:48	01:01	02:35	03:05	00:27	00:55	01:52
85	03:27	02:52	01:06	02:46	01:01	02:33	03:03	00:27	00:55	01:51

Poszczególne kolumny mają następujące znaczenie:

BS - Bieg spokojny
M - Tempo maratońskie
P - Tempo progowe
I - Tempo interwałowe
R - Tempo rytmów