VDOT Calculator: Your VO2max, Training Paces and Race Equivalents
One recent race in. Your score, your paces and your honest limits out.
Enter a recent race and get your VDOT, an estimate of your VO2max, the five Jack Daniels training paces (E, M, T, I, R) and your equivalent times from 800 m to the marathon. The maths are the Daniels and Gilbert equations, solved right here in your browser. No account, no email.
Your race
Race distance
Minutes and seconds (19:57) or hours, minutes and seconds (1:45:00). Use a recent, hard, flat race.
Choose a distance and enter a time to see your VDOT and your paces.
What is VDOT?
VDOT is a running fitness score created by Jack Daniels and Jimmy Gilbert in 1979. It converts a recent race result into an effective VO2max that also reflects your running economy, then uses it to set your training paces. Typical values run from about 30 for beginners to 85 for elite runners.
The Daniels and Gilbert method uses two equations. The first gives the oxygen cost of running at your race speed. The second gives the share of VO2max a runner can sustain for as long as your race lasted. Dividing the first by the second gives VDOT.
Worked examples
| Race | VDOT |
|---|---|
| 5K: 19:57 | 50.0 |
| 10K: 48:12 | 41.8 |
| 10K: 55:00 | 35.8 |
Method: Daniels and Gilbert equations (1979). Last reviewed: 30 October 2026.
How to use this VDOT calculator
Four steps give you a score you can trust:
- Pick a recent race or time trial, run flat, in normal weather and all out.
- Choose its distance, or type your own between 800 m and 50 km.
- Enter your finish time as minutes and seconds (19:57) or hours, minutes and seconds (1:45:00).
- Choose kilometers or miles for your paces. Your VDOT does not change with the unit.
Your five Daniels training paces (E, M, T, I, R)
Each pace is a speed tied to your VDOT, with a job to do. This table shows what each one is for and how much of your week it should fill.
| Pace | Intensity | What it trains | How much |
|---|---|---|---|
| EEasy | 62 to 70% of VDOT | Build your aerobic base and recover between hard days. | The bulk of your weekly volume. |
| MMarathon | Your marathon race pace | Rehearse marathon pace in long runs and marathon specific blocks. | Long runs and marathon blocks. |
| TThreshold | 88% of VDOT | Raise the pace you can hold for about an hour: tempo runs and cruise intervals. | Up to about 10% of weekly mileage. |
| IInterval | 100% of VDOT, the speed at VO2max | Raise your VO2max with hard reps of 3 to 5 minutes and jog recoveries. | Up to about 8% of weekly mileage, or 10 km per session. |
| RRepetition | Your mile race pace | Improve speed and running economy with short, fast reps and full recovery. | Up to about 5% of weekly mileage, or 8 km per session. |
The paces say how fast, not how many reps or how much rest. For zones based on your VMA instead, use the running zones calculator.
Equivalent race times from your VDOT
The equivalent times assume you trained equally well for every distance. In practice the 5K and 10K are the most reliable, and the marathon is often too optimistic unless your long runs and weekly volume match it. Read the marathon time as a ceiling, not a promise.
VDOT vs VO2max: what your race really says
VDOT is not a lab measurement. It is the VO2max a runner of average economy would need to produce your race result, so it can differ from a measured VO2max. A 2018 study of collegiate and recreational runners found VDOT tended to underestimate lab measured VO2max.
Two runners with the same VO2max can race differently because of running economy. In a group of highly trained runners, running economy explained about 65% of the variation in 10K performance while VO2max alone explained almost none (Conley and Krahenbuhl, 1980).
VDOT table: equivalent race times for scores 30 to 85
Find your score, or the time you want to run, and read across. Every row comes from the same equations as the calculator.
Show the full VDOT table (30 to 85)
| VDOT | 1500 m | Mile | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|---|---|
| 30 | 8:30 | 9:10 | 30:41 | 1:03:49 | 2:21:17 | 4:49:49 |
| 31 | 8:15 | 8:55 | 29:51 | 1:02:05 | 2:17:30 | 4:42:21 |
| 32 | 8:02 | 8:40 | 29:05 | 1:00:27 | 2:13:55 | 4:35:17 |
| 33 | 7:49 | 8:26 | 28:20 | 58:54 | 2:10:31 | 4:28:34 |
| 34 | 7:36 | 8:13 | 27:38 | 57:25 | 2:07:17 | 4:22:11 |
| 35 | 7:25 | 8:01 | 26:59 | 56:02 | 2:04:13 | 4:16:06 |
| 36 | 7:14 | 7:49 | 26:21 | 54:42 | 2:01:18 | 4:10:19 |
| 37 | 7:03 | 7:38 | 25:45 | 53:27 | 1:58:31 | 4:04:47 |
| 38 | 6:54 | 7:27 | 25:10 | 52:15 | 1:55:51 | 3:59:30 |
| 39 | 6:44 | 7:17 | 24:38 | 51:06 | 1:53:19 | 3:54:27 |
| 40 | 6:35 | 7:07 | 24:06 | 50:01 | 1:50:54 | 3:49:37 |
| 41 | 6:26 | 6:58 | 23:36 | 48:58 | 1:48:35 | 3:45:00 |
| 42 | 6:18 | 6:49 | 23:08 | 47:58 | 1:46:22 | 3:40:33 |
| 43 | 6:10 | 6:40 | 22:40 | 47:01 | 1:44:14 | 3:36:17 |
| 44 | 6:03 | 6:32 | 22:14 | 46:06 | 1:42:12 | 3:32:12 |
| 45 | 5:56 | 6:24 | 21:49 | 45:13 | 1:40:14 | 3:28:16 |
| 46 | 5:49 | 6:17 | 21:24 | 44:23 | 1:38:21 | 3:24:29 |
| 47 | 5:42 | 6:10 | 21:01 | 43:34 | 1:36:33 | 3:20:50 |
| 48 | 5:36 | 6:03 | 20:38 | 42:48 | 1:34:48 | 3:17:19 |
| 49 | 5:30 | 5:56 | 20:17 | 42:03 | 1:33:08 | 3:13:56 |
| 50 | 5:24 | 5:50 | 19:56 | 41:20 | 1:31:31 | 3:10:40 |
| 51 | 5:18 | 5:44 | 19:36 | 40:38 | 1:29:58 | 3:07:30 |
| 52 | 5:13 | 5:38 | 19:17 | 39:58 | 1:28:28 | 3:04:28 |
| 53 | 5:07 | 5:32 | 18:58 | 39:19 | 1:27:01 | 3:01:31 |
| 54 | 5:02 | 5:27 | 18:40 | 38:42 | 1:25:37 | 2:58:40 |
| 55 | 4:57 | 5:21 | 18:22 | 38:06 | 1:24:16 | 2:55:55 |
| 56 | 4:53 | 5:16 | 18:05 | 37:31 | 1:22:58 | 2:53:15 |
| 57 | 4:48 | 5:11 | 17:49 | 36:57 | 1:21:42 | 2:50:40 |
| 58 | 4:44 | 5:06 | 17:33 | 36:24 | 1:20:28 | 2:48:09 |
| 59 | 4:39 | 5:02 | 17:18 | 35:53 | 1:19:17 | 2:45:44 |
| 60 | 4:35 | 4:57 | 17:03 | 35:22 | 1:18:09 | 2:43:22 |
| 61 | 4:31 | 4:53 | 16:48 | 34:52 | 1:17:02 | 2:41:05 |
| 62 | 4:27 | 4:49 | 16:34 | 34:23 | 1:15:57 | 2:38:52 |
| 63 | 4:24 | 4:45 | 16:21 | 33:55 | 1:14:54 | 2:36:43 |
| 64 | 4:20 | 4:41 | 16:07 | 33:28 | 1:13:54 | 2:34:37 |
| 65 | 4:16 | 4:37 | 15:55 | 33:02 | 1:12:54 | 2:32:35 |
| 66 | 4:13 | 4:33 | 15:42 | 32:36 | 1:11:57 | 2:30:37 |
| 67 | 4:10 | 4:30 | 15:30 | 32:12 | 1:11:01 | 2:28:41 |
| 68 | 4:06 | 4:26 | 15:18 | 31:47 | 1:10:07 | 2:26:49 |
| 69 | 4:03 | 4:23 | 15:07 | 31:24 | 1:09:14 | 2:24:59 |
| 70 | 4:00 | 4:19 | 14:56 | 31:01 | 1:08:23 | 2:23:13 |
| 71 | 3:57 | 4:16 | 14:45 | 30:39 | 1:07:33 | 2:21:29 |
| 72 | 3:54 | 4:13 | 14:34 | 30:17 | 1:06:44 | 2:19:48 |
| 73 | 3:52 | 4:10 | 14:24 | 29:56 | 1:05:57 | 2:18:09 |
| 74 | 3:49 | 4:07 | 14:14 | 29:35 | 1:05:10 | 2:16:33 |
| 75 | 3:46 | 4:04 | 14:04 | 29:15 | 1:04:26 | 2:14:59 |
| 76 | 3:44 | 4:01 | 13:54 | 28:56 | 1:03:42 | 2:13:28 |
| 77 | 3:41 | 3:59 | 13:45 | 28:37 | 1:02:59 | 2:11:59 |
| 78 | 3:39 | 3:56 | 13:36 | 28:18 | 1:02:17 | 2:10:31 |
| 79 | 3:36 | 3:53 | 13:27 | 28:00 | 1:01:36 | 2:09:06 |
| 80 | 3:34 | 3:51 | 13:18 | 27:42 | 1:00:57 | 2:07:43 |
| 81 | 3:32 | 3:48 | 13:09 | 27:25 | 1:00:18 | 2:06:22 |
| 82 | 3:29 | 3:46 | 13:01 | 27:08 | 59:40 | 2:05:03 |
| 83 | 3:27 | 3:44 | 12:53 | 26:51 | 59:03 | 2:03:45 |
| 84 | 3:25 | 3:41 | 12:45 | 26:35 | 58:27 | 2:02:29 |
| 85 | 3:23 | 3:39 | 12:37 | 26:19 | 57:51 | 2:01:15 |
What is a good VDOT score?
Most recreational runners sit between 35 and 55. The 5K time at each band edge lets you check the scale against a race you know.
| Level | VDOT | 5K time |
|---|---|---|
| Beginner | < 35 | Slower than 26:59 |
| Recreational | 35–45 | 21:49 to 26:59 |
| Trained | 45–55 | 18:22 to 21:49 |
| Competitive | 55–65 | 15:55 to 18:22 |
| Sub elite | 65–75 | 14:04 to 15:55 |
| Elite | 75+ | Faster than 14:04 |
The scale is indicative. VDOT depends on age, sex and training history, so your own trend over time matters more than the number.
Heat, altitude, hills: when your VDOT is wrong
VDOT assumes a hard effort in normal conditions. This calculator does not correct the result for the weather or the course, so anything that slowed you down lowers your score.
- Heat: a hot race gives a lower VDOT than your real fitness. Use the heat pace calculator to see how much the temperature cost you.
- Altitude: above about 1000 m you run slower for the same effort, so the score underestimates your sea level fitness.
- Hills and wind: a hilly or windy course slows you down. Prefer a flat race, or a track time trial, to set your VDOT.
- Distance: results under about 3.5 minutes or over about 4 hours fall outside what the equations were fitted on.
Racing in the heat? Adjust your pace with the heat pace calculator →
How often should you recalculate your VDOT?
Recalculate after every maximal race or time trial, usually every 4 to 6 weeks in a training block. Daniels advises not raising your VDOT by more than about 1 point at a time unless a race proves it. An out of date score gives easy runs that are too slow or hard runs that are too fast.
Which tool for which question: VDOT, VMA, race predictor
Three pages start from a different input. Pick the one that matches what you have.
| Your situation | Use |
|---|---|
| I did a field test (Cooper, VAMEVAL, track test). | VMA calculator |
| I want my race time on another distance using Riegel or Cameron. | Race time predictor |
| I raced recently and want Daniels training paces. | This VDOT calculator |
Related Tools
Scientific References
- Daniels J, Gilbert J (1979). Oxygen Power: Performance Tables for Distance Runners. Tempe, AZ: self-published.
- Daniels J (2021). Daniels' Running Formula, 4th Ed. Human Kinetics.
- Scudamore EM, Barry VW, Coons JM (2018). An Evaluation of Time-Trial-Based Predictions of VO2max and Recommended Training Paces for Collegiate and Recreational Runners. J Strength Cond Res, 32(4):1137-1143.
- Conley DL, Krahenbuhl GS (1980). Running economy and distance running performance of highly trained athletes. Med Sci Sports Exerc, 12(5):357-360.
- Joyner MJ, Coyle EF (2008). Endurance exercise performance: the physiology of champions. J Physiol, 586(1):35-44.
Frequently Asked Questions
What is a good VDOT score?
Most recreational runners score between 35 and 55. Under 35 is beginner, 35 to 45 recreational, 45 to 55 trained, 55 to 65 competitive, 65 to 75 sub elite and 75 or more elite. A 5K in 19:57 is a VDOT of 50. The score depends on age, sex and training history, so your own trend over time matters more than the number.
Is VDOT the same as VO2max?
No. VDOT is an effective VO2max worked out from your race result, so it also reflects your running economy and how well you paced the race. Two runners with the same lab VO2max can have different VDOT. A 2018 study (Scudamore et al.) found VDOT based predictions tended to underestimate lab measured VO2max, in a small sample of 20 runners.
How do I calculate my VDOT from a race time?
Enter the distance and your finish time. The Daniels and Gilbert method uses two equations: the first gives the oxygen cost of running at your race speed, the second gives the share of VO2max a runner can hold for as long as your race lasted. Dividing the first by the second gives VDOT. Example: a 10K in 48:12 gives a VDOT of about 41.8. The equations are meant for races from about 1500 m to 50 km.
How often should I recalculate my VDOT?
After every all out race or time trial, usually every 4 to 6 weeks during a training block. Daniels advises not raising your VDOT by more than about 1 point at a time unless a race clearly proves it. Always use a hard, recent, flat effort.
Can I use several race results, and which distance is most accurate?
This calculator reads one race at a time: enter your best recent effort. Races from the 5K to the half marathon are the most reliable. Very short races (under about 3.5 minutes) overstate your aerobic fitness, and the marathon depends on how much endurance training you did for it.
What are the five Daniels training paces (E, M, T, I, R)?
Easy (E) builds your aerobic base. Marathon (M) is your marathon race pace. Threshold (T) is a comfortably hard pace you could hold for about an hour. Interval (I) is the speed at VO2max, used for reps of 3 to 5 minutes. Repetition (R) is mile race pace for short, fast reps with full recovery. For zones based on VMA instead, use the running zones calculator.
Why is my predicted marathon time slower or faster than I expected?
Equivalent times assume you trained equally well for every distance. The marathon needs specific long run volume, so its equivalent time is a ceiling, not a promise. Heat, hills and altitude also change the result. Treat it as a target to build toward.