VDOT Running Calculator
Based on Jack Daniels’ Running Formula
Calculate your VDOT, predict race times, and get personalized training paces
VDOT Calculator – Jack Daniels Running Calculator for Paces, VO₂ Max & Race Prediction
If you’re a runner looking to improve your performance, the VDOT Calculator (also known as the Jack Daniels VDOT Calculator) is the best tool to help you train smarter and faster.
This scientifically proven running calculator estimates your VDOT score, VO₂ Max, and training paces using your recent race time and distance — giving you everything you need to structure your workouts efficiently.
Whether you use a VDOT running calculator, VDOT pace calculator, or VDOT calculator app, the goal is the same: to understand your aerobic capacity and predict your potential performance across different distances.
🧠 What Is a VDOT Calculator?
The VDOT Calculator (or Daniels VDOT Calculator) was created by exercise physiologist Dr. Jack Daniels, often called the “world’s best running coach.”
VDOT stands for Velocity, Distance, Oxygen, and Time — a metric that represents how efficiently your body uses oxygen during running.
Using a VDOT running pace calculator gives you:
- Your VDOT score (a measure of aerobic fitness)
- Predicted race times for various distances
- Personalized training paces (easy, tempo, interval, repetition)
- An estimate of your VO₂ Max
💡 Many runners also refer to it as the Jack Daniels’ VDOT Calculator or VDOT 02 Calculator, since it correlates directly with your VO₂ oxygen usage.
⚙️ How Does the Jack Daniels VDOT Calculator Work?
The VDOT calculation is based on your race distance and finishing time.
It uses Dr. Daniels’ formula to estimate your oxygen consumption and running efficiency.
Here’s how it works in simple terms: VO2=−4.60+0.182258×V+0.000104×V2VO₂ = -4.60 + 0.182258 \times V + 0.000104 \times V²VO2=−4.60+0.182258×V+0.000104×V2
Where V = running velocity (in meters per minute).
The calculator uses this to determine your VDOT score, which then tells you your ideal training paces.
You can even use tools like the Run Smart Project VDOT Calculator or RunBayou VDOT Calculator to get similar results — all based on the same core formula.
🏃 Example: Running a 5K in 20:00 gives you a VDOT of 50 → easy pace 5:15/km, tempo 4:25/km, interval 4:00/km.
🪜 How to Calculate VDOT (Step-by-Step Guide)
If you’re wondering how to calculate VDOT, it’s simple and can be done manually or through a VDOT calculator app or VDOT calculator Excel sheet.
✅ Steps:
- Select your race distance (e.g., 5K, 10K, Half Marathon, Marathon).
- Enter your finish time.
- Click “Calculate VDOT.”
- Review your VDOT score, training paces, and race predictions.
- Use your personalized training paces to plan workouts.
🧩 Tip: You can also calculate manually using the Daniels Running Formula VDOT Calculator if you prefer to understand the math behind it.
📏 VDOT Table – Training Paces and Race Predictions
| VDOT Score | Easy Pace (min/km) | Tempo Pace | Interval Pace | Marathon Time |
|---|---|---|---|---|
| 35 | 6:45 | 5:40 | 5:00 | 4:20:00 |
| 45 | 5:55 | 5:05 | 4:35 | 3:30:00 |
| 50 | 5:25 | 4:45 | 4:15 | 3:10:00 |
| 55 | 5:05 | 4:35 | 4:05 | 2:55:00 |
| 60 | 4:40 | 4:20 | 3:50 | 2:40:00 |
This VDOT calculator and training paces chart helps you target the correct speed zones.
You can even export it as a VDOT calculator Excel file or integrate it into your training logs.
🧩 What Does the VDOT Score Mean?
Your VDOT score is a single number summarizing your aerobic fitness.
It can be used to:
- Track improvement over time
- Compare performance between races
- Set realistic goals
- Predict future race outcomes using the VDOT race calculator
Higher VDOT = Better fitness.
A VDOT 60 indicates elite-level aerobic capacity, while VDOT 35–45 is average for recreational runners.
🎯 VDOT vs. VO₂ Max and Other Pace Calculators
| Feature | VDOT Calculator | VO₂ Max Calculator | Basic Pace Calculator |
|---|---|---|---|
| Predicts Race Times | ✅ | ❌ | ✅ |
| Recommends Training Paces | ✅ | ❌ | ❌ |
| Based on Jack Daniels Formula | ✅ | ❌ | ❌ |
| Estimates VO₂ Max | ✅ | ✅ | ❌ |
| Measures Efficiency | ✅ | ✅ | ❌ |
The VDOT O₂ Calculator or VDOT 02 Calculator gives you both VO₂ Max estimates and training intensities.
Unlike a normal pace calculator, it’s designed for performance improvement, not just speed prediction.
🧮 VDOT Running Pace Calculator Example
Let’s calculate for a 10K race in 45:00 using a VDOT running calculator:
- VDOT: 43
- Easy pace: 6:05/km
- Tempo pace: 5:10/km
- Interval pace: 4:40/km
- Predicted marathon: 3:35:00
You can test this using any online VDOT training calculator, Jack Daniel’s VDOT Calculator, or even build your own in Excel.
💪 Benefits of Using the Daniels VDOT Calculator
Here are the top benefits of using the Jack Daniels VDOT Running Calculator:
- 📈 Accurate Fitness Measurement – Based on your current race time.
- 🏃 Custom Training Zones – Easy, Marathon, Tempo, Interval, Repetition.
- 🧠 Science-Backed Approach – Rooted in Daniels’ research on oxygen utilization.
- ⏱️ Race Time Prediction – Use the VDOT race calculator to plan your next PR.
- 🧾 Simple & Free – Available online, on apps, and even as a VDOT calculator Excel template.
You can also find advanced versions like the VDOT Smart Calculator, AttackPoint VDOT Calculator, and RunSmart VDOT Calculator for detailed analysis.
🧭 How the Daniels Running Formula Powers the VDOT
The Daniels Running Formula VDOT Calculator converts race performance into VO₂ Max equivalents.
This allows you to:
- Understand your oxygen efficiency
- Predict your running velocity
- Compare VDOT scores across distances
Even if you’re running 800m, you can use the Daniels VDOT Calculator 800 or VDOT calculator for 800m to get precise data for track athletes.
📱 VDOT Calculator Apps & Tools
There are multiple ways to access your VDOT calculator online:
- VDOT Calculator App – Official RunSmart Project version.
- RunBayou VDOT Calculator – Popular for marathon pacing.
- VDOT Calculator RunBayou Metric – Supports km and mile formats.
- VDOT Calculator Cycling & Triathlon – For multi-sport athletes.
- VDOT Toll Calculator – Unrelated to running (used for road tolls).
- VDOT Retirement Calculator – Non-running version used for finance.
Always ensure you’re using the running-specific VDOT calculator — not the toll or retirement tools that share the same acronym.
🧾 How Is VDOT Calculated?
If you’re curious how is VDOT calculated, here’s the short answer:
It uses your running velocity, oxygen cost, and endurance factor to determine your aerobic fitness score.
For more technical users, you can try:
- Calculate VDOT test – Manual formula-based test.
- VDOT calculate velocity eg-1 – Used for academic calculations.
- VDOT calculator formula metric – Converts between km/mile paces.
💡 Tips to Improve Your VDOT Score
- 🏃 Train at your prescribed paces (don’t overtrain).
- 💤 Prioritize recovery runs using the VDOT easy pace calculator.
- 📊 Track progress with VDOT calculator Excel or online tools.
- 💧 Maintain proper nutrition and hydration.
- 🏅 Use your VDOT training calculator to balance tempo and interval workouts.
❓ Frequently Asked Questions (FAQs)
1. What is a VDOT calculator?
It’s a tool that converts your running performance into a fitness score using Dr. Jack Daniels’ running formula.
2. What is the calculation for VDOT?
It’s based on your running velocity and oxygen cost, represented as a single number.
3. What’s the difference between VDOT and VO₂ Max?
VDOT estimates VO₂ Max but is more practical for real-world runners.
4. How to calculate race VDOT manually?
Use the Daniels equation or input your race time in a VDOT calculator running app.
5. Is there a VDOT calculator for cycling or triathlon?
Yes, there are VDOT calculator cycling and VDOT calculator triathlon versions for endurance athletes.
🔗 Related Calculators and Resources
🏁 Conclusion
The VDOT Calculator — whether you call it the Jack Daniels VDOT Calculator, Daniels Running Formula VDOT Calculator, or VDOT Pace Calculator — remains one of the most effective tools for serious runners.
It transforms your recent race result into a data-driven training plan, helping you:
- Track aerobic progress
- Predict future race performance
- Train within precise, personalized pace zones
So if you’re ready to level up your running, use the VDOT running calculator today and experience the Run Smart Project philosophy:
Train smarter, not harder.