VO2max / VDOT Calculator
Race Distance
Estimated VO2max (VDOT)49.8
Race Pace4:00 /km
VDOT estimates your aerobic fitness from a recent race result using the Jack Daniels formula. Higher VDOT means greater running fitness. This is an estimate, not a lab measurement.
The VO2max / VDOT Calculator estimates your aerobic running fitness from a single recent race result. VDOT is Jack Daniels pseudo-measure of VO2max, the maximum rate at which your body can use oxygen during hard effort. By entering a 5K, 10K, half marathon, or marathon time, you get a VDOT score you can use to compare fitness and guide training paces.
Formula
VDOT = (-4.6 + 0.182258·v + 0.000104·v²) ÷ %VO2max(t)
- v
- Running velocity in metres per minute
- t
- Race time in minutes
- %VO2max(t)
- Fraction of VO2max sustainable for the race duration
How it works
- Choose your race distance and enter the finishing time in minutes and seconds.
- The calculator converts the distance and time into running velocity in metres per minute and the fraction of VO2max sustained for that duration.
- It applies the Daniels regression equations to those values to estimate VO2max (VDOT) and also reports your average pace per kilometre.
Worked example
A runner finishes a 5K in 20 minutes flat.
- Velocity = 5000 m ÷ 20 min = 250 m/min.
- The duration term gives a sustainable fraction of VO2max of about 0.93.
- Plugging into the Daniels equation yields a VDOT of about 49.8, with a pace of 4:00 per km.
VDOT of about 49.8 and a race pace of 4:00 /km.
Frequently asked questions
- What is a good VDOT score?
- Recreational runners often sit in the 35 to 45 range, well-trained club runners around 50 to 60, and elite distance runners above 70. The most useful comparison is your own VDOT changing over time.
- Is VDOT the same as a lab-measured VO2max?
- Not exactly. VDOT is a performance-based estimate that blends VO2max with running economy and lactate threshold. It tracks race ability well but can differ from a treadmill VO2max test.
- Why does a longer race give a different VDOT?
- The formula accounts for the fact that you sustain a lower fraction of VO2max over longer durations. Comparing VDOT across distances reveals whether your speed or your endurance is the stronger asset.