Daniels VO2max (VDOT) Calculator
Estimate your VO2max / VDOT from a single race result using the Daniels–Gilbert equation — the number behind Jack Daniels’ training paces.
How it works
v = distance_m ÷ time_min · %max = 0.8 + 0.1894393·e^(−0.012778·t) + 0.2989558·e^(−0.1932605·t) · VO₂ = −4.60 + 0.182258·v + 0.000104·v² · VDOT = VO₂ ÷ %max
VDOT is Jack Daniels’ single fitness number derived from the Daniels–Gilbert oxygen-cost equations. It converts a race performance into an effective VO2max that already accounts for running economy, then that one number drives all your training paces. Because it is computed from a real race, it reflects race-day fitness rather than a lab measurement.
Worked example
A 25:00 5K covers 5,000 m in 25 min, so velocity = 200 m/min. VO₂ = −4.60 + 0.182258 × 200 + 0.000104 × 200² ≈ 36.0; %max ≈ 0.940. VDOT = 36.0 ÷ 0.940 ≈ 38.3.
Frequently asked questions
Is VDOT the same as VO2max?
Not exactly. VDOT is a "pseudo VO2max" that folds in running economy from race data, so it predicts race paces better than a lab VO2max alone. The numbers are similar and used interchangeably in Daniels’ tables.
What can I do with my VDOT?
Look it up in Daniels’ Running Formula tables (or a VDOT app) to get your easy, marathon, threshold, interval and repetition paces, plus equivalent race times at other distances.
Which race should I use?
Use a recent all-out effort. A 5K or 10K gives a robust VDOT for most training; a very short or very long race can skew the estimate if you are under-trained for it.
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This calculator is for educational purposes. Double-check important results before acting on them.