VDOT Running Calculator
Computes your VDOT score, Jack Daniels’ measure of running fitness, from any race between 3.5 minutes and 7 hours, then derives the five classic training zones: Easy, Marathon, Threshold, Interval and Repetition paces per km and per mile. Uses the original Daniels/Gilbert formulas for oxygen cost and the sustainable fraction of VO2max.
Read the full guide to this tool
Results
Notes
- VDOT is "effective VO2max": it folds running economy into the number, so two runners with the same lab VO2max can have different VDOTs.
- Zone boundaries are approximations of the tables in Daniels’ Running Formula.
- Educational estimate for sport and training purposes, not professional coaching or medical advice.
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