CALCULATOR 24

VDOT Calculator

Your running fitness as a single number from a recent race, with the paces to train at and times you could race.

Your VDOT

Enter a race time between 3:30 and 6:00:00.

For general information only; not medical advice. Consult a qualified professional before making health decisions.

How this is calculated

t = race time in minutes, v = speed in metres per minute

VO2 = −4.60 + 0.182258·v + 0.000104·v²
%max = 0.8 + 0.1894393·e^(−0.012778·t) + 0.2989558·e^(−0.1932605·t)
VDOT = VO2 ÷ %max

Training paces: the speed whose VO2 is this share of VDOT

Easy 59–74% · Threshold 88% · Interval 97.5% · Repetition 107%
Marathon pace = predicted marathon race pace

Race predictions assume you've trained for the distance. Most runners are slower than predicted over the marathon without the long-run training for it.

Sources

Daniels J (2014), Daniels' Running Formula, 3rd ed. Human Kinetics; Daniels J, Gilbert J (1979), Oxygen Power: Performance Tables for Distance Runners.

What VDOT is

VDOT is coach Jack Daniels' score for running fitness. It's worked out from a race result, using equations he and Jimmy Gilbert fitted to how much oxygen running at a given speed costs and how long you can hold a share of your maximum. It behaves like VO2 max, but it also captures running economy, so two runners with the same VO2 max can have different VDOTs.

Training at the right paces

Each pace has a job. Easy runs build your aerobic base and should feel conversational. Marathon pace practises race rhythm. Threshold runs, comfortably hard for 20–60 minutes, raise the pace you can hold. Intervals of 3–5 minutes at I pace push your VO2 max, and short repetitions at R pace improve speed and form.

Use your most recent race, run all-out on a reasonably flat course. As your fitness improves, a new race gives a new VDOT and faster paces.

Frequently asked questions

What is a good VDOT?

Around 30–40 is typical for recreational runners, 50 is a sub-20-minute 5K, 60 is a strong club runner and elite marathoners are around 80+.

Is VDOT the same as VO2 max?

No. VDOT is estimated from race performance, so it includes running economy as well as aerobic capacity. A lab VO2 max can be higher or lower.

Which race should I use?

A recent all-out race between 5K and half marathon gives the most reliable training paces.