Calculate Your VDOT
Enter a recent race result to get your VDOT, race predictions and training paces
Your VDOT
38.3
Effective VO2max: 38.3 ml/kg/min
Example: 5K in 25:00. Enter your own race above.
Training Paces
Daniels training paces, from % of VO2max via the oxygen-cost equation
| Zone | Pace (min/mi) |
|---|---|
E Easy / Long | 10:11–11:12 |
M Marathon | 9:04 |
T Threshold | 8:29 |
I Interval | 7:49 |
R Repetition | 7:24 |
Race Equivalents
Predicted times at other distances for the same VDOT
| Race distance | Predicted time | Pace (min/mi) |
|---|---|---|
| 1500m | 6:51 | 7:21 |
| Mile | 7:24 | 7:24 |
| 3K | 14:34 | 7:49 |
| 5K | 25:00 | 8:03 |
| 10K | 51:53 | 8:21 |
| Half Marathon | 1:55:04 | 8:47 |
| Marathon | 3:57:55 | 9:04 |
Optional: estimate how a hot day or a race at altitude changes your predicted times.
Interval & Repetition Splits
Target times per repeat at T, I and R pace
| Repeat distance | T | I | R |
|---|---|---|---|
| 200m | 1:03 | 0:58 | 0:55 |
| 400m | 2:07 | 1:57 | 1:50 |
| 800m | 4:13 | 3:53 | 3:41 |
| 1000m | 5:16 | 4:51 | 4:36 |
| 1 mile | 8:29 | 7:49 | 7:24 |
For best results, use a recent all-out race from the past 4–6 weeks.
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