VDOT Running Calculator
Calculate your VDOT score from any race result. Get accurate race time predictions and personalized training paces for all five training zones using the proven Daniels-Gilbert formula.
Calculate Your VDOT
Enter a recent race performance to find your VDOT and training paces
Enter your race distance and time above to calculate your VDOT and training paces.
For best results, use a recent all-out race effort from the past 4-6 weeks.
About the VDOT Running Calculator
Learn more about the calculator and its creator
Jonas
I have been a runner for over 10 years and I built this calculator to help runners like you and me with training and racing.
What is VDOT?
VDOT is a running performance index that represents your current running fitness level. It combines both your aerobic capacity (VO2max) and running economy into a single score.
Developed by legendary coach Dr. Jack Daniels and exercise physiologist Jimmy Gilbert, the VDOT system is one of the most trusted methods for determining training paces and predicting race times in distance running.
VDOT vs. VO2max
While VO2max measures your body's maximum oxygen uptake in a laboratory setting, VDOT is a "pseudo-VO2max" calculated from actual race performance. This makes VDOT more practical because:
- It accounts for running economy (how efficiently you use oxygen)
- It reflects real-world performance, not just physiological capacity
- It can be calculated from any race result without expensive lab testing
The VDOT Formula
This calculator uses the Daniels-Gilbert regression equation:
VDOT = (−4.60 + 0.182258 × V + 0.000104 × V²) ÷ (0.8 + 0.1894393 × e−0.012778×T + 0.2989558 × e−0.1932605×T)
Where V = velocity in meters per minute, T = time in minutes
VDOT Score Ranges
| VDOT Range | Fitness Level | 5K Time | Marathon Time |
|---|---|---|---|
| 30-35 | Beginner | 28:00-32:00 | 4:25-5:10 |
| 36-45 | Recreational | 21:50-27:20 | 3:24-4:17 |
| 46-55 | Competitive Amateur | 17:36-21:30 | 2:45-3:19 |
| 56-65 | Advanced | 14:39-17:00 | 2:18-2:40 |
| 66-75 | Elite | 13:30-14:30 | 1:59-2:16 |
| 76+ | World Class | <13:30 | <1:58 |
The Five VDOT Training Zones
Your VDOT score determines optimal training paces across five intensity zones:
| Zone | Name | Intensity | Purpose |
|---|---|---|---|
| E | Easy | 59-74% | Recovery, aerobic base |
| M | Marathon | 75-84% | Race-specific endurance |
| T | Threshold | 83-88% | Lactate threshold |
| I | Interval | 95-100% | VO2max development |
| R | Repetition | 105-115% | Speed and economy |
How to Use Your VDOT Results
1. Training Distribution: Run 70-80% of your weekly mileage at Easy pace
2. Quality Sessions: Limit Threshold, Interval, and Repetition work to 20-30% of total volume
3. Race Predictions: Use equivalent times for realistic goal-setting
4. Progress Tracking: Recalculate VDOT every 4-8 weeks to adjust training paces
Note: Race predictions assume equal training for all distances. Actual performance varies based on training specificity, course conditions, weather, and race-day execution. For best VDOT accuracy, use a recent all-out race effort from the past 4-8 weeks.
Related Tools & Guides
Jack Daniels Running Calculator
The original Jack Daniels VDOT calculator
VDOT Reference Tables
Complete VDOT tables with all training paces
VDOT Training Charts
Visual guide to VDOT training zones
Interval Pace Calculator
Build custom interval workouts
VO2max Calculator
Estimate your aerobic capacity
Running Pace Calculator
Convert pace, speed, and finish time
Frequently Asked Questions
VDOT is a running fitness index developed by Dr. Jack Daniels. It represents your 'effective VO2max' based on race performance, combining both your aerobic capacity and running economy into a single score that predicts performance across all distances.
Enter a recent race time (ideally from the past 4-8 weeks) into this calculator. The Daniels-Gilbert formula will calculate your VDOT based on your race distance and finish time. Races from 1500m to marathon work best.
VDOT scores typically range from 30 (beginner) to 85+ (elite). Recreational runners often fall between 35-45, competitive amateurs between 45-55, and advanced runners above 55. Elite marathoners typically have VDOT scores above 70.
VO2max is measured in a lab and shows your body's maximum oxygen uptake. VDOT is a 'pseudo-VO2max' calculated from race performance that also accounts for running economy. Two runners with identical lab VO2max can have different VDOTs if one runs more efficiently.
5K and 10K races typically give the most reliable VDOT estimates. They're long enough to be primarily aerobic but short enough that most runners can give a true maximum effort. Half marathons also work well.
VDOT predictions are quite accurate when you have trained equally for all distances. However, if you train primarily for shorter races, your marathon prediction may be optimistic. Course conditions, weather, and pacing also affect actual results.
VDOT defines five training zones: E (Easy) for recovery and base building, M (Marathon) for race-specific endurance, T (Threshold) for lactate threshold improvement, I (Interval) for VO2max development, and R (Repetition) for speed and economy.
Recalculate every 4-8 weeks or after a race where you performed well. As your training progresses, your VDOT should gradually increase. Use updated values to adjust your training paces accordingly.
Yes, a genuine all-out time trial can provide an accurate VDOT. Run it on a flat, measured course in good conditions. A 5K time trial on a track is particularly effective. The effort should feel like race-day intensity.
Easy pace should truly feel easy—you should be able to hold a conversation. Many runners train too fast on easy days. The VDOT Easy zone (59-74% of vVO2max) is designed to maximize aerobic development while allowing proper recovery.
What is VDOT in running?
How do I calculate my VDOT?
What is a good VDOT score?
How is VDOT different from VO2max?
Which race distance is best for calculating VDOT?
How accurate are VDOT race predictions?
What are the VDOT training zones?
How often should I recalculate my VDOT?
Can I use a time trial instead of a race?
Why are my Easy paces slower than expected?
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