VDOT Calculator
Calculate your VDOT score from a race result and get Jack Daniels training paces for Easy, Marathon, Threshold, Interval and Repetition runs — plus a weekly training insight.
Training pace source: Daniels' Running Formula, 4th ed. (2021). VDOT is not laboratory VO₂max.
| Zone | Purpose | Pace / km | Guide |
|---|
Equivalent race performances
Same Daniels–Gilbert 1979 equations, numerically inverted at the calculated VDOT. Short-distance equivalents (5K) can be up to about half a minute faster than the hand-smoothed printed book tables.
| Race | Distance | Equivalent time |
|---|
Predict races: Race time predictor | plan pace: Pace calculator | set intensity: Heart rate zones.
How to use
Choose a race distance and enter an all-out finish time. Use the VDOT race performance index, versioned training paces, and equivalent race table as planning guides—not as a laboratory VO₂max result or a promise of future performance.
VDOT Calculator helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.
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