VDOT Calculator
Calculate your VDOT score (running fitness) and get personalized training paces based on a recent race result.
VDOT is a measure of your current running ability. It determines your training paces to ensure you are training at the right intensity for improvement without overtraining.
Calculator Inputs
Results
Enter values above to see your results
How It Works
Select a recent race distance and enter your finish time. The score and training paces are estimates from a simplified model inspired by Jack Daniels’ VDOT tables. They are not a reproduction of the published chart.
Worked example
5K in 20:00
5000m= Input20 min 0 sec= InputLookup= 49.8Zone Calc= 8:15 - 8:48 /miTips & Best Practices
- •Use a recent race result (last 4-6 weeks) for accurate training paces.
- •Don't train at a "goal" VDOT; train at your current fitness level.
- •Adjust paces for heat, humidity, and altitude.
Frequently Asked Questions
What is VDOT?
VDOT is a shortened version of V-dot-O2max, which is your "velocity at VO2max". It effectively combines your aerobic capacity and running economy into a single number.
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