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VDOT Calculator

Calculate your VDOT score from any race result and get your Jack Daniels training zone paces — Easy, Marathon, Threshold, Interval, and Repetition.

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What is VDOT?

VDOT is a measure of your aerobic fitness developed by Dr. Jack Daniels. It’s not literally your VO₂max — it’s a performance-based equivalent that captures both your aerobic capacity and running economy from a real race result. A 5K run in 22 minutes produces a different VDOT than a 5K run in 20 minutes, and the calculator adjusts accordingly.

Five Training Zones

Each zone has a specific physiological purpose:

  • Easy (59–74% effort): Aerobic base building, recovery, and the bulk of your weekly mileage. Conversational pace.
  • Marathon (75–84%): The pace you could sustain for a marathon. Moderate aerobic stress.
  • Threshold (83–88%): Comfortably hard. Improves your lactate threshold, the pace you can sustain for about an hour.
  • Interval (95–100%): Hard efforts at roughly your VO₂max. Typically 3–5 minute repeats.
  • Repetition (105–120%): Short, fast reps with full recovery. Improves running economy and neuromuscular coordination.

How to Use This Calculator

Enter your most recent race distance and your official finish time. The calculator immediately shows your VDOT score and the recommended pace range for each of the five zones. Use these paces for your next training cycle.

For best accuracy, use a result from a race you ran to your full effort — a time trial or workout finish time is less reliable than a goal-oriented race.

About the Formula

This calculator uses the Daniels-Gilbert equation exactly as published in Daniels’ Running Formula. The same formula powers the Pacesmith iOS app.