VDOT Calculator
Turn one race result into your Daniels VDOT running fitness score, then predict equivalent times at every distance from the mile to the marathon.
How it works
VDOT = VO₂ ÷ %VO₂max, with VO₂ = −4.6 + 0.182258·v + 0.000104·v² (v in m/min) · Equivalent times via Riegel T₂ = T₁·(D₂ ÷ D₁)^1.06
VDOT is Jack Daniels’ single-number fitness score: it folds your race velocity and how long you can hold it into one “effective VO₂max.” Because a given VDOT corresponds to one performance level at every distance, one honest race predicts the others and sets your easy, threshold and interval paces. The predictions assume you are equally trained for each distance — a road racer’s marathon will lag a pure 5 km VDOT without the mileage.
Worked example
A 20:00 5 km: velocity 250 m/min gives VO₂ ≈ 47.5 and %VO₂max ≈ 0.953, so VDOT ≈ 49.8. Riegel then predicts a 10 km of 20:00 × (10000 ÷ 5000)^1.06 ≈ 41:41.
Sources: Daniels & Gilbert, Oxygen Power
Frequently asked questions
What is a good VDOT?
Recreational runners often sit in the 35–50 range, competitive club runners 55–70, and world-class men above 75. The number matters less than tracking your own trend as fitness improves.
Why is my marathon prediction optimistic?
VDOT assumes you are trained for the distance. Riegel’s 1.06 exponent models normal endurance fade, but without enough long runs and weekly mileage your actual marathon will fall short of the equivalent time.
Is VDOT the same as VO₂max?
No. VDOT is a performance-derived “effective” VO₂max that already accounts for running economy, so two runners with the same lab VO₂max can have different VDOTs.
Related calculators
This calculator is for educational purposes. Double-check important results before acting on them.