VDOT Calculator (Running Fitness)
Estimate your VDOT (equivalent VOâ‚‚max) from a race result using Jack Daniels' formula to gauge running fitness level.
Results
What is it?
VDOT is an equivalent VO₂max value derived from race performance, developed by renowned running coach Jack Daniels. Rather than measuring VO₂max in a lab, VDOT back-calculates aerobic capacity from an actual race time — a performance-based proxy that accounts for running economy as well as raw aerobic capacity.
How to use
Select the distance of a recent all-out race effort, then enter your finishing time (hours, minutes, seconds). The calculator uses the Daniels/Gilbert performance equations to estimate VDOT. For best accuracy, use a recent result from a properly paced, maximal-effort race.
Example scenario
You run a 5K in 20:00 (0h 20m 0s). Velocity = 5000/1200 × 60 = 250 m/min. VDOT ≈ 48, placing you at a solid recreational runner level. A 18:00 5K yields VDOT ≈ 57 — approaching competitive amateur territory.
Pro tip
Use VDOT to prescribe training paces: Easy runs at ~75–79% of VDOT, Threshold (tempo) at ~88%, Interval at ~98–100%. Jack Daniels' book 'Daniels' Running Formula' contains full training pace tables indexed by VDOT. Reference levels: 30 = beginner, 50 = solid amateur, 65+ = elite/sub-elite.