Estimate VO2max and training paces from a recent race performance.
VDOT is derived from performance rather than measured in a laboratory, which makes it more useful for prescribing training paces. Easy pace sits well below race pace because most training volume should be comfortably aerobic. Running easy days too fast is the most common training error, and having an explicit easy pace is what makes the distinction actionable.
VDOT/VO2max
Daniels and Gilbert equations relate race velocity and duration to VO2max
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise, supplement or nutrition programme, particularly if you have any medical condition.
Daniels and Gilbert equations relate race velocity and duration to VO2max VDOT is derived from performance rather than measured in a laboratory, which makes it more useful for prescribing training paces. Easy pace sits well below race pace because most training volume should be comfortably aerobic.
Running easy days too fast is the most common training error, and having an explicit easy pace is what makes the distinction actionable.
This calculator takes 2 inputs: Race distance, Race time. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.