VDOT Running Calculator
VDOT is one of the most widely used measures of running fitness. Originally developed by exercise physiologist Jack Daniels, it estimates your current aerobic capacity from race performance. Enter a recent race time and instantly see your VDOT score — plus equivalent performances at every standard distance.
How it works
VDOT estimates your maximal oxygen uptake (VO2max) from race performance using the relationship between running velocity, oxygen cost, and the fraction of VO2max sustainable at different durations. The formula accounts for running economy and the decreasing percentage of VO2max you can sustain as race duration increases. A higher VDOT number means better running fitness.
Training advice
Your VDOT score is most useful as a training tool. Use it to set appropriate training paces: easy runs at 59-74% of VDOT pace, threshold runs at 83-88%, intervals at 95-100%, and repetitions at 105-110%. Retesting every 4-6 weeks with a time trial or race helps you adjust training paces as your fitness improves.
Frequently asked questions
What is a good VDOT score?
For recreational runners, VDOT values typically range from 25-40. Competitive club runners are often 45-55. National-level runners score 60-70, and world-class distance runners exceed 75-85.
Is VDOT the same as VO2max?
Not exactly. VDOT is a 'pseudo-VO2max' that combines actual aerobic capacity with running economy. Two runners with the same VO2max but different running economies will have different VDOT scores. VDOT is often more useful for training because it reflects actual performance.
How often should I test my VDOT?
Retest every 4-8 weeks during a training cycle. Use a time trial or race at 1500m-10K distance for the most reliable readings. Avoid testing when fatigued or in extreme weather conditions.
Can I use VDOT for sprint events?
VDOT is designed for aerobic events (1500m and longer). Sprint performance depends much more on anaerobic capacity and neuromuscular power, which VDOT doesn't capture.
Related tools
- What is VDOT?
- Race Time Predictor
- Running Pace Calculator
- 5K Time Predictor
- Best Race Predictor for Runners