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# How is the training pace calculated?

When following a training plan, it’s essential to know your exact paces to adjust your effort and progress effectively. By default, each session description provides a general guideline, such as:

* *Run 50 min slowly*
* *Run 4x5 min at 10 km race pace with 2 min recovery between each 5 min*

But if you prefer more precise numerical indications, like *Run 50 min at 6:00/km* or *Run 50 min at 12 km/h*, you need to configure your profile by entering either past race performances or your **vVO2max (velocity at VO2max)**.

These details allow your training paces to be automatically adjusted and can also be [synced with your watch](https://support.run-motion.com/en/article/import-my-activities-via-a-partner-app-or-watch-garmin-suunto-polar-coros-nit7p7/) if it is connected to the app.

## Entering Past Race Results

Training paces are calculated based on your race results. **Only races completed within the last 4 years, lasting between 6 minutes and 4 hours, are considered**.

Additionally, a filter is applied to retain only your best performances. Based on this model, **your vVO2max and endurance levels are calculated and displayed in My Profile** (icon at the bottom right of the menu).

## Adjusting My vVO2max and Endurance

If your training paces do not match your current fitness level — for example after a break, after an injury, or if you have significantly improved — you can manually adjust these values in:

📌 **My Profile** > **Settings** > **Physiological Data** > **Edit My vVO2max** 

For a more progressive return, you can lower your vVO2max manually (for example by 1 km/h) so your interval and workout paces are easier and better aligned with your current level.

This allows your sessions to be adapted to your current fitness level for more effective training.

If you are in a recovery period and want the whole plan to be easier for a few days or weeks, you can also declare a special period in the app and choose **reduce the intensity**.