VDOT Calculator (Jack Daniels Running Formula)
Enter a recent race distance and time to estimate your VDOT.
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VDOT Calculator (Jack Daniels Running Formula) by TheCalcTools
How the VDOT Calculator (Jack Daniels Running Formula) works
Jack Daniels and Jimmy Gilbert fitted two equations to runners’ data: one gives the oxygen cost of running at a speed, the other the fraction of maximum oxygen uptake a runner can sustain for a race of a given duration.
Dividing the oxygen cost of your race pace by that fraction gives VDOT, an estimate of your effective VO2max. Higher is fitter. Coaches use it to set training paces.
The formula
Worked example
Using the default values shown in the calculator:
| Race distance | 5K |
|---|---|
| Hours | 0 |
| Minutes | 22 |
| Seconds | 30 |
- 5K in 22:30 is 222.2 metres per minute.
- Oxygen cost 41.0 ml/kg/min, sustained at 94.6% of max for 22.5 minutes.
- VDOT = 43.4.
Result:
| VDOT | 43.4 |
|---|---|
| Oxygen cost at race pace (ml/kg/min) | 41.0 |
| Share of VO2max sustained | 94.6% |
| Race speed (m/min) | 222.2 |
Frequently asked questions
Is VDOT the same as a lab VO2max?
No. It is a performance-based estimate that also reflects running economy, so two runners with the same lab VO2max can have different VDOTs.
Sources and further reading
- Wikipedia: Jack Daniels (coach)
- Daniels J, Gilbert J (1979) Oxygen Power: Performance Tables for Distance Runners
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This calculator gives estimates for information only. Check important results independently before you rely on them. See our disclaimer.