🏃 VO₂ Max for Runners
Use Daniel’s VDOT method to translate a race performance into VO₂ max, training insights, and predicted times.
Optional: altitude impacts oxygen availability. Leave at 0 for sea level.
VO₂ Max
41.0 ml/kg/min
VDOT
43.4
Altitude-adjusted 43.4
Race Pace
4:30 /km
7:15 /mile
Predicted Equivalent Performances
| Distance | Predicted Time | Pace / km | Pace / mile |
|---|---|---|---|
| 1500 m | 0:06:17 | 4:11 | 6:44 |
| 1 Mile | 0:06:46 | 4:12 | 6:46 |
| 3K | 0:13:06 | 4:22 | 7:01 |
| 5K | 0:22:30 | 4:30 | 7:15 |
| 10K | 0:46:55 | 4:41 | 7:33 |
How to Use This Calculator
Enter a quality race
Use a recent all-out race (5K, 10K, etc.) for accuracy.
Adjust altitude
Include your race elevation to account for oxygen availability.
Review VO₂ and VDOT
Use VDOT to compare performances and guide training intensity.
Plan equivalent races
Check predicted times to set goals for upcoming events.
Formula
VO₂ = −4.60 + 0.182258·v + 0.000104·v²
Percent VO₂max = 0.8 + 0.1894393·e^(−0.012778·t) + 0.2989558·e^(−0.1932605·t)
VDOT = VO₂ ÷ Percent VO₂max
v = velocity (m/min), t = race time (minutes). Based on Jack Daniels / Gilbert (1978) model.
VDOT integrates VO₂ max and running economy into a single number that correlates with performance. Use it to set precise training paces and compare results across distances.
Training with VO₂ Max and VDOT
VO₂ max indicates aerobic ceiling, while VDOT helps select specific workout paces. Pair VDOT with tempo, threshold, and interval sessions for a balanced program.
Application Tips
- Calibrate training paces with VDOT-based tables or calculators.
- Compare VDOT across seasons to gauge improvements.
- Use predicted times to set realistic goals for upcoming races.
Limitations
- Predictions assume optimal conditions—adjust for heat, hills, or fatigue.
- Performance-based VO₂ estimates differ from laboratory tests but track progress effectively.
Frequently Asked Questions
How often should I update my VDOT?
After significant races or every 4–6 weeks. VDOT reflects current fitness and should adjust with training cycles.
Does VDOT equal lab VO₂ max?
VDOT is a performance metric, not a direct lab value, but correlates with VO₂ max and running economy.
What if my predicted times seem too fast?
Consider using a higher Riegel exponent (1.07–1.10) or incorporate course/condition adjustments.
Does altitude adjustment reduce VDOT?
Yes. Higher altitude reduces oxygen availability, so we lower adjusted VDOT accordingly. Use sea-level VDOT for training pace selection when racing at lower altitude.
Can I input treadmill races?
Treadmills can be optimistic. Include gradient or use outdoor data for more accurate VDOT estimates.