Running and endurance

VDOT Calculator

Enter a recent race and get your VDOT with the five training paces of the Daniels method.

Results

Fill in the form: the result appears instantly.

Prepare your goal with a running coach

Training paces are only useful inside a plan. A running coach builds the weeks, the long runs and the taper for your race.

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Continue with

Heart Rate Zone CalculatorYour five training zones from max and resting heart rate. Marathon Pace CalculatorThe pace and splits for your marathon goal. Race Time PredictorPredict your times at other distances from one race.

Example

A 45:00 10K gives a VDOT of about 46: easy runs at 9:15 to 10:00 per mile, threshold at 7:40, intervals at 7:00.

Method and formula

VDOT follows Daniels and Gilbert (1979): oxygen cost of the race velocity divided by the fraction of VO₂ max sustainable for the race duration. Training paces are the velocities at 62 to 72 % (easy), 78 to 84 % (marathon), 86 to 89 % (threshold), 96 to 100 % (interval) and 105 to 110 % (repetition) of that VDOT.

Limits

Use a race you ran all-out and recently; a training run underestimates VDOT.
Paces are for flat, cool conditions.

FAQ

What is VDOT?

A pseudo VO₂ max computed from race performance by Jack Daniels. It sets consistent training paces across distances.

How often should I update my VDOT?

After each race, or every 4 to 6 weeks of consistent training.

Free educational tool. Results are estimates from published formulas.