Why Calculate Your VDOT?
Calculating your VDOT score helps you understand your current running fitness and potential. It allows you to track progress, set realistic race goals, and plan training paces according to your performance level. By knowing your VDOT, you can train smarter, avoid overtraining, and improve your race results more efficiently.
VDOT Calculator
Calculate your VDOT score using Jack Daniels’ method.
Jack Daniels and the VDOT Formula
Jack Daniels is one of the most renowned running coaches and exercise physiologists. Born in 1933 in the USA, he earned a Ph.D. in exercise science and became famous for his research on running physiology and practical training methods. His approach has helped countless runners achieve world-class results.
What is VDOT?
VDOT is a running performance indicator developed by Daniels to assess a runner’s fitness and determine optimal training paces. The formula is based on running velocity (in meters per minute):
velocity (m/min) = distance in meters ÷ time in minutes
Then oxygen consumption (VO₂) is calculated:
VO2 = -4.60 + 0.182258 × velocity + 0.000104 × velocity2
Finally, it is corrected for percent of VO₂ max depending on race duration:
VDOT = VO2 ÷ percentVO2max
VDOT allows runners to convert race results into training paces for different runs: easy runs, marathon pace, threshold, intervals, and repetitions.
Daniels’ Tables
Daniels developed tables linking race performance, VO₂, and VDOT in the late 1970s and early 1980s. They show the VDOT corresponding to a specific race performance (e.g., a marathon in 3 hours) and recommended training paces for different training zones: Easy, Marathon, Threshold, Interval, Repetition. These tables became the foundation of his book “Daniels’ Running Formula” (1984), widely used by coaches and athletes worldwide.
Frequently Asked Questions (FAQ) about VDOT
VDOT is a running performance indicator developed by Jack Daniels. It estimates a runner’s aerobic fitness and helps determine optimal training paces based on race performance.
VDOT is calculated using your race distance and finishing time. The formula converts your race performance into running velocity (meters per minute), then into VO₂ (oxygen consumption), and finally adjusts for the percent of VO₂ max to produce your VDOT value.
Your VDOT value can be used to determine ideal training paces for different types of runs: easy runs, marathon pace, threshold, intervals, and repetitions. It helps structure training efficiently and predict performance in future races.