VDOT Calculator

Frequently asked questions

What is VDOT?

VDOT is Jack Daniels' shorthand for an effective VO2max value derived from a race performance. It combines your true aerobic capacity with your running economy into a single number that predicts performance across distances and sets personalised training paces.

How accurate is the VDOT calculator?

The Daniels formulas are well validated for distances from 1 mile to marathon and widely used by coaches. The training zone paces assume you are healthy and not fatigued at the time of the race. A half marathon gives the most reliable VDOT estimate; a 5K is the least reliable predictor of marathon fitness.

What race gives the best VDOT estimate?

A half marathon produces the most accurate VDOT for setting training zones because it best reflects aerobic capacity without the extreme pacing demands of the mile or the glycogen depletion of the marathon. A 10K is a solid second choice. Use the most recent race run in good conditions.

What is the Easy (E) training zone?

Easy pace is 59 to 74 percent of your velocity at VO2max. Most of your weekly mileage should be at E pace. It builds aerobic base, improves fat burning, and aids recovery without accumulating fatigue.

What is Threshold (T) pace?

Threshold pace is 83 to 88 percent of vVO2max, which corresponds roughly to 1-hour race pace. Training at T pace raises your lactate threshold, the fastest pace you can sustain aerobically. Classic T workouts are 20-minute tempo runs or cruise intervals of 5 to 10 minutes.

What is a good VDOT score?

VDOT scores range from roughly 30 for beginning runners to 85 and above for world-class elites. A VDOT of 40 is solid recreational level, 50 is competitive age-group territory (sub-20 minute 5K, sub-3:30 marathon), and 60 reflects sub-elite fitness. Most club runners fall between 35 and 55. Your VDOT matters less than how it trends upward across a season.