VDOT Pace Calculator

VDOT is Jack Daniels' running fitness index derived from race performances — not a direct lab VO₂max measurement. Enter a recent race distance and time; the formula estimates your current aerobic capacity and equivalent training paces.

Use VDOT to bracket workout paces (easy, threshold, interval) in Daniels-style plans. A single race on a flat, well-paced course gives the best input. Heat, hills, and poor pacing skew results.

Select race distance from the dropdown — 5K through marathon — and enter finish time in minutes. The calculator returns a VDOT number and the equivalent race pace for that performance.

Worked example: 5 km in 22:00 (22 minutes) yields a VDOT in the low-40s for many runners. That index helps set threshold pace in training — re-test after a training block when fitness improves.

VDOT from a hot, hilly 10K may underestimate true fitness; a tapered 5K on a flat course is often the cleanest input. Do not use all-out sprints or ultramarathon times — the formula is calibrated for road distances.

Training paces derived from VDOT (easy, marathon, threshold, interval) appear in Daniels' published tables. This page shows the index and race pace only — look up workout paces from the index in your plan book or app.

A 5K time trial on a track often produces a cleaner VDOT than a crowded road race where you could not hold even effort. Taper for three to five days before a test race if you want the index to reflect peak fitness rather than fatigue.

Cross-training fitness (cycling, swimming) does not update VDOT — only running race results feed the index. A strong cyclist with limited run volume may see a lower VDOT than their bike power would suggest until they post a representative road race.

Limits: not lab VO₂max, not a medical metric, and not valid across non-running sports. Results are estimates for training planning only.