Norwegian Singles Calculator
Calculate optimal training paces using the Norwegian Singles method
Environmental Adjustments
Automatically djust paces and performance numbers for temperature, humidity, and dew point at your location
Altitude Adjustments
Adjust paces and performance numbers for altitude at your location
Race Prediction
Coming soon: Predict race times across all distances
Load & Progression Tracking
Coming soon: Track training load and progression over time
The Norwegian Singles method is a training approach that emphasizes sub-threshold training to maximize adaptations while minimizing fatigue. The key principles are:
- 🏃♂️ 2-3 quality sessions per week plus 1 long run
- ⚖️ Quality work comprises 20-25% of weekly running time
- 🎯 Maintain sub-threshold state (2.5-3.5 mmol/L lactate)
- ❤️ Keep easy runs extremely easy (max 70% max heart rate)
This calculator helps you determine appropriate paces for your interval sessions based on your current fitness level, measured through VDOT, Critical Speed, or Critical Power.
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