Calculator
VO2max & VDOT calculator
Enter the distance and time of a recent race, and we will show your estimated VO2max (VDOT), the times you are capable of at other distances, and the paces to train at.
Your race result
h
m
s
Your result
VO2max (VDOT) · ml/kg/min
Estimated level
VDOT is a "running VO2max" derived from your race performance, which also reflects your running economy. The level is a rough guide only — age, sex and the chosen distance significantly affect what a VDOT value means.
Equivalent race times
With your current fitness you are roughly capable of these times at other distances, provided you train for them too.
| Distance | Estimated time |
|---|---|
| (your result) |
Recommended training paces
Paces for your VDOT, per kilometre. Run most of your training easy (E) and ration the harder zones.
Easy — E
Relaxed, conversational base pace for recovery, warm-ups and long runs. This is where your aerobic base is built.
/km
Marathon — M
Your estimated marathon race pace — targeted endurance for longer, steady runs.
/km
Threshold — T
Comfortably hard pace sustainable for about an hour, to raise your lactate threshold (tempo runs, threshold reps).
/km
Interval — I
Hard pace to develop VO2max: typically 3–5 minute repetitions with recovery between them.
/km · /400 m
Repetition — R
Short, fast repetitions (200–400 m) to improve speed and running economy.
/km · /400 m
What are VO2max and VDOT?
VO2max (maximal oxygen uptake) shows how much oxygen your body can use per minute and per kilogram of body weight under load. The higher it is, the greater your aerobic capacity. It is measured in a lab with respiratory gas analysis, but it can be estimated well from a recent race result.
VDOT is a concept from running coach Jack Daniels: a "running VO2max" derived from your race performance. It accounts not only for raw oxygen uptake but also for your running economy — how efficiently you run a given pace. That is why VDOT often describes your running fitness better than a lab number, and it converts directly into training paces.
How does the calculator work?
The calculation is based on the Daniels–Gilbert formula (Jack Daniels and Jimmy Gilbert: Oxygen Power, 1979). From the distance and time you enter, we compute the oxygen demand of the run and the fraction of VO2max sustainable for the duration of your race — their ratio gives the VDOT.
The equivalent race times and the training paces are derived from this same VDOT value. You get the most accurate result from a recent race between 1500 m and the marathon, run fresh and at full effort.
How to use the training paces?
Run most of your weekly volume easy (E) — this builds your base with the lowest risk of injury and overtraining. Reserve the harder zones (T, I, R) for 1–2 targeted sessions a week, with proper warm-up and recovery.
The paces reflect your current fitness. As you improve and post a new race time, recalculate your VDOT and update your paces.
Frequently asked questions
How accurate is this VO2max estimate?
The calculator estimates from a race result rather than measuring in a lab, so it is a guide value. With a reliable race time run fresh and at full effort, the estimate works well in practice.
Which race should I enter?
A recent (ideally from the last 4–8 weeks) maximum-effort race between 1500 m and the marathon. The fresher and more serious the result, the more accurate the picture.
Why does VDOT differ from a lab-measured VO2max?
VDOT also incorporates your running economy, not just raw oxygen uptake. Of two runners with the same lab VO2max, the more economical one runs faster — and gets a higher VDOT.
Should I run every session at these paces?
No. Most of your training should be easy (E); the threshold, interval and repetition paces are for targeted, harder sessions, rationed across a periodised plan.
The results are indicative estimates and do not replace professional coaching or medical advice. Before starting a new training programme — especially with any health condition — consult your doctor.
Based on the Daniels–Gilbert formula by Jack Daniels and Jimmy Gilbert (Oxygen Power, 1979) and Jack Daniels' VDOT system.