VDOT Pace Calculator
By using our calculators, you agree to our Terms of Use.
Estimate VDOT from a race result — a Daniels-style fitness index for training paces.
Rates last reviewed: July 2026
Recent race
VDOT estimate
-4.1
From 22:00 — training index only
- Race pace
- 4:24 /km
- Note
- Not lab VO₂max
Related calculators
VDOT estimates
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.
Example: 5 km in 22:00 (1,320 seconds) yields a VDOT in the low-40s for many runners — useful for setting threshold pace in training. Re-test after a block of training.
Official sources
Rates and formulas in this calculator reference the documentation below. Confirm current numbers on the source site before relying on them. Links do not imply endorsement by those organizations of Calcometry or this tool.
Common questions
Is VDOT the same as VO₂max?
No. VDOT is a performance index calibrated to race times. Lab VO₂max measures oxygen uptake directly — they correlate but are not identical.
Which race distance works best?
Races from 3 km to 15 km work well. Very short sprints or very long ultras are less reliable inputs for the formula.