VDOT/VO2max Calculator
Estimate VO2max and training paces from a recent race performance.
About VDOT/VO2max Calculator
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.
Formula
VDOT/VO2max
Daniels and Gilbert equations relate race velocity and duration to VO2max
- VDOT
- A performance-derived index equivalent to effective VO2max
- training paces
- Derived as fixed ratios of race pace for each training intensity
Worked example
With the default values below, VDOT/VO2max Calculator returns Estimated VO2max of 44.54. Change any input above and every figure here is recalculated in your browser.
Inputs used
- Race distanceminimum 0.1 km
- 5 km
- Race timeminimum 0.1 min
- 22 min
Results
- Estimated VO2max
- 44.54 mL/kg/min
- Easy Pace
- 5.6320 min/km
- Threshold Pace
- 4.6640 min/km
- Interval Pace
- 4.2680 min/km
- Race Pace
- 4.4000 min/km
Step by step
- 1Values used
- 2VDOT/VO2max
- 3Estimated VO2max= 44.54 mL/kg/min
- 4Easy Pace= 5.6320 min/km
- 5Threshold Pace= 4.6640 min/km
- 6Interval Pace= 4.2680 min/km
- 7Race Pace= 4.4000 min/km
Assumptions and limits
- The result is derived only from the 2 inputs listed above. Anything not among them is not part of the calculation.
- In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
- Figures are rounded for display to 4 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
- 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.
- This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.
How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.
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.
Frequently Asked Questions
How is VDOT/VO2max calculated?
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.
Why does VDOT/VO2max matter?
Running easy days too fast is the most common training error, and having an explicit easy pace is what makes the distinction actionable.
What values do I need to enter?
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.