VDOT Calculator
Estimate V̇O₂max from race times using the Daniels & Gilbert formula. Enter distance, time, age, and sex. Get VDOT score, performance level, and training pace. Informational only—consult a coach.
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By Sports/Athletic Editor | Published: Oct 23, 2025 | Reviewed by: Sports/Athletic Editor
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Calculate VDOT & V̇O₂max
Quick Presets
How it works
VDOT is a running performance metric based on V̇O₂max. We estimate V̇O₂max from your race velocity using the Daniels & Gilbert formula, which also accounts for age and sex. The formula is: V̇O₂max (ml/kg/min) = -4.60 + 0.182258 × velocity + 0.000104 × velocity² - (0.000026 × age). Your VDOT score is then derived from V̇O₂max and represents your running fitness level.
Inputs explained
- Race Distance
- The distance of your recent race (1 mile to marathon).
- Race Time
- Your finish time in HH:MM:SS format.
- Age
- Your age in years (affects V̇O₂max estimation).
- Sex
- Male or female (affects physiological calculations).
Example
Male runner, 25 years old, 5k in 25:00
- Distance: 5000 meters
- Time: 1500 seconds
- Velocity: 3.33 m/s
- V̇O₂max: ~45.5 ml/kg/min
- VDOT: ~45
- Classification: Average
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Tips & notes
- Use recent race data: Your most recent hard-effort race gives the best estimate.
- Compare across distances: VDOT is great for comparing performances from different race distances.
- Training paces: Training at your VDOT-based paces can improve running economy.
- Age adjustment: V̇O₂max naturally declines with age, which the formula accounts for.
- Lab testing: For precise V̇O₂max measurement, consider laboratory testing.
FAQs
A running performance metric that represents a runner's V̇O₂max. It's based on Jack Daniels' running formula and helps runners determine training paces.
VDOT is derived from V̇O₂max using the Daniels & Gilbert formula, which considers race pace, distance, age, and sex.
It varies by age and sex, but generally, > 50 is considered good for recreational runners, > 60 is excellent, and > 70 is elite.
It provides a reasonable estimate based on race performance, but actual V̇O₂max requires lab testing with specialized equipment.
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Disclaimer
⚠️ Important: Informational tool based on the Daniels & Gilbert formula. This is an estimate and not a substitute for lab-tested V̇O₂max. Consult a coach for personalized training plans.