VDOT Calculator

The VDOT system was developed by legendary running coach Dr. Jack Daniels. VDOT is a "pseudo-VO₂max" value that combines your body's maximum oxygen uptake with your running economy, providing a practical measure of your current running fitness.

By entering a recent race result, the calculator determines your VDOT score and generates specific training paces for five key zones: Easy (E) for aerobic base building, Marathon (M) for race-specific endurance, Threshold (T) for lactate tolerance, Interval (I) for VO₂max development, and Repetition (R) for speed and running economy.

The system also predicts equivalent race performances across different distances, helping you set realistic race goals based on your current fitness level.