Norwegian Singles Calculator

Calculate optimal training paces using the Norwegian Singles method

About Norwegian Singles

The Norwegian Singles method is a training approach that emphasizes sub-threshold training to maximize adaptations while minimizing fatigue.

Key principles:

• 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 (hardmax 70% of max heart rate)

This calculator helps you determine appropriate paces for interval sessions based on your current fitness level, measured through VDOT, Critical Speed, or Critical Power.

Learn more from the Reddit Wiki.