Fitness signals

Aerobic base + race-anchored fitness

Fitness estimate race-anchored VDOT

26w since race anchor · range 51.0–56.6
53.8 VDOT
Threshold pace 4:02/km
12w trend -0.5
Anchor תל אביב מרתון 21 27 Feb 2026

CS signal (raw, doesn't move the estimate)

Race predictions from current VDOT

5K 18:43 3:45 /km 17:56–19:35
10K 38:49 3:53 /km 37:11–40:36
Half Marathon 1:25:54 4:04 /km 1:22:15–1:29:56
Marathon 2:59:15 4:15 /km 2:51:47–3:07:26 extrapolated

Aerobic efficiency pace at 151±4 bpm

high confidence · 218 comparable runs · 6684 min eligible

Performance curve best pace by duration, 1min–2h

Short end (<=8min) slower by 90.7s/km · Long end (>=15min) slower by 5.2s/km
Last 12w Previous 12w All-time

Current bests

freshest clean segments by distance
Short endurance

5k

20:42 4:08 /km
7 Aug 2026

workout segment · 5×2km@4:00/2min

Threshold strength

10k

43:21 4:20 /km
7 Aug 2026

workout segment · 5×2km@4:00/2min

Sustained strength

15k

1:12:49 4:51 /km
7 Aug 2026

workout supported · 5×2km@4:00/2min

Aerobic durability Pa:Hr drift on long runs, last 6 months

Median Pa:Hr drift over the last 6w: 8.1% (was 7.1%).
5% watch 8% fade likely

Zones are built from VDOT 56.4 (26w ago), current estimate is 53.8. Recalculate zones →