VDOT & Pace Calculator
Calculate your training efforts for SubThreshold workouts
Based on Jack Daniels' VDOT formula
What is the Norwegian Singles Approach?
The Norwegian Singles Approach (NSA), also known as the Norwegian Singles Method (NSM), is a sub-threshold interval training methodology popularised by Norwegian distance runners. It focuses on accumulating time at intensities just below your lactate threshold, using single-effort intervals with short recoveries to build aerobic capacity without excessive fatigue.
How to Calculate Your NSA Training Paces
Enter a recent race time from any standard distance — 5K, 10K, half marathon, or marathon — to estimate your VDOT and calculate sub-threshold interval paces. The calculator provides target paces for short, medium, and long intervals so you can structure your NSA training sessions accurately.