How are my training paces and vVO2max calculated?
RunMotion Coach estimates your fitness level from your race results and some of your workouts. From this, it works out your vVO2max (your speed at VO2max), your endurance and your personalized training paces. These paces are shown as figures in each session (e.g. 50 min at 6:00/km) and can be synced with your watch.
Your paces aren't set in stone: they're recalculated with every new data point to stay as close as possible to your current level.
What data is used for the calculation?
RunMotion Coach needs at least one reference point among:
- a race finish time under 5 hours;
- a validated race-pace workout;
- a validated threshold workout.
Easy runs and hill sessions aren't used: they don't give a precise enough picture of your level at a given pace.
A single data point is enough to get an estimate, but the more recent and varied data you add, the more accurate your paces will be.
To see which races and workouts are used in your calculation, go to:
My profile > My Stats > Pace prediction > Prediction tab > See the data used for my predictions (at the bottom of the screen).
How do I add a past race?
Go to My profile > My Stats > My past race times, then select Add a race at the very bottom. Enter the distance and finish time: your plan and paces are recalculated straight away.
Can I change my vVO2max manually?
No. With the new pace model, you can no longer enter your vVO2max directly: it's always estimated from all of your races and workouts.
However, you can add a 6-minute performance to adjust your vVO2max, for example after a break, a big improvement or a vVO2max test:
- Go to My profile > My Stats > My past race times > Add a race.
- Add a race dated today, lasting 6 minutes, with the distance that matches your vVO2max:
- 1,400 m in 6 min = 14 km/h
- 1,500 m in 6 min = 15 km/h
- 1,600 m in 6 min = 16 km/h
This performance is included in the calculation along with your past races. It brings your estimated vVO2max very close to the value you entered, without necessarily matching it exactly: if you enter 16 km/h, the app may show 15.8 km/h, for example. That's normal, as the model combines all of your data.
💡 To find out your vVO2max, you can do a 6-minute test: after a good warm-up, run as far as you can in 6 minutes, then enter that distance.
My vVO2max or easy pace has changed — is that normal?
Yes. The calculation takes your workouts into account as well as your races, so your estimated vVO2max can go up or down.
Easy pace is set at around 70% of your vVO2max, so it changes along with your vVO2max. Race paces (10K, half marathon, marathon) aren't a fixed percentage of your vVO2max: they also depend on your endurance and on how long the effort lasts. Two runners with the same vVO2max can therefore have different marathon paces.
My paces feel too fast or too slow
You can adjust your paces up or down in:
My profile > My Stats > Pace prediction > Training tab > Edit my target paces
The model keeps its logic while adapting to how you feel and to your experience.
My prediction is different from Garmin, Strava or COROS — which one should I trust?
Each platform uses its own model and its own data. When comparing predictions with runners' actual race results, we found that:
- Garmin tends to be optimistic;
- Strava tends to be more conservative;
- COROS and RunMotion Coach generally give estimates closer to actual results.
The methodology behind RunMotion Coach is based on published scientific research. Its goal isn't just to predict a finish time, but above all to give you consistent paces so you can keep improving. A prediction is still an estimate: fatigue, weather, course, nutrition and race strategy also matter on race day.
Key takeaways
- Add your recent races under 5 hours.
- Validate your race-pace and threshold workouts.
- To adjust your vVO2max, add a 6-minute performance dated today.
- Adjust your target paces slightly if they don't match how you feel.
Updated on: 15/10/2026