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VDOT Calculator

Jack Daniels' Running Formula — Global Training Standard

Elite Training Tool: This VDOT calculator converts any race time to a VDOT score and generates personalized training paces.

Enter a recent race time to calculate your VDOT using our VDOT calculator.

0–23 hours
0–59 minutes
0–59.9 seconds

Enter race time to calculate VDOT

Enter your VDOT score to get training paces and race predictions using our VDOT calculator.

Range: 20–85 (elite level)

Enter VDOT score

Predict equivalent race times across distances using our VDOT calculator.

From recent race

Enter VDOT to predict time

VDOT Calculator: The Gold Standard in Running Training

Developed by legendary coach Dr. Jack Daniels, the VDOT calculator is used by Olympic athletes, marathon champions, and recreational runners worldwide to optimize training and predict performance.

"Cursum perficio" — I complete the race.

How the VDOT Calculator Works

VDOT (V̇O₂max Distance Oxygen Threshold) estimates aerobic capacity from race performance:

VDOT = f(distance, time) → %V̇O₂max → Equivalent V̇O₂
Training Pace = g(VDOT, intensity %)

Our VDOT calculator uses the exact Daniels' tables and equations.

VDOT Calculator: Training Intensity Zones

Easy (E) Pace

59–74% V̇O₂max — Recovery, long runs

Marathon (M) Pace

75–84% V̇O₂max — Race-specific

Threshold (T) Pace

83–88% V̇O₂max — Tempo runs, 20-min efforts

Interval (I) Pace

95–100% V̇O₂max — 3–5 min repeats

Repetition (R) Pace

105–110% V̇O₂max — Speed work, 200–400m

VDOT Calculator: Standard Race Distances

Distance VDOT 40 VDOT 50 VDOT 60 VDOT 70
5K 23:15 18:30 15:20 12:55
10K 48:10 38:15 31:35 26:35
Half Marathon 1:47:30 1:24:15 1:09:00 58:00
Marathon 3:43:00 2:56:00 2:24:30 2:01:00

VDOT Calculator: Training Pace Examples (VDOT 50)

Pace Type Pace per km Pace per mile Purpose
Easy/Long 5:10 8:19 Base building
Marathon 4:10 6:42 Race pace
Threshold 3:52 6:13 Tempo
Interval 3:32 5:41 VOâ‚‚max
Repetition 3:20 5:22 Speed

Applications of the VDOT Calculator

  • Training Plan Design: 5 intensity zones
  • Race Prediction: Accurate to ±30 seconds
  • Pace Setting: GPS watch programming
  • Progress Tracking: VDOT improvement over time
  • Coaching: Standardized athlete comparison
  • Goal Setting: Realistic time targets

Pro Tips for Using the VDOT Calculator

  1. Use best recent race (past 6–8 weeks)
  2. Flat, certified course for accuracy
  3. Update VDOT after PRs
  4. 80% training in E pace for base
  5. T pace = 10K race pace (roughly)
  6. Rest 48h before race prediction

Run Smarter, Not Harder

From 5K to ultra, our VDOT calculator turns data into world-class training.

Calculate VDOT