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VO2 Max From Running Calculator

Work out vo2 max from running instantly with clear inputs, formula shown and shareable results.

About VO2 Max From Running Calculator

Jack Daniels' VDOT method works backwards from a race result: the oxygen cost of the race velocity is divided by the fraction of VO2 max sustainable for that duration. A 22 minute 5 km runs at 227 m/min, costing about 42 ml/kg/min at roughly 93% of maximum, implying a VO2 max near 45. Longer races sustain a smaller fraction, which is why the duration term matters.

Formulas

Oxygen cost of velocity

VO2 = -4.6 + 0.182258 v + 0.000104 v^2, v in m/min

Sustainable fraction

%VO2max = 0.8 + 0.1894 e^(-0.01278 t) + 0.2990 e^(-0.19326 t)

Worked example

With the default values below, VO2 Max From Running Calculator returns Estimated VO2 Max (VDOT) of 44.5. Change any input above and every figure here is recalculated in your browser.

Inputs used

Distance coveredminimum 0.1 km
5 km
Time takenminimum 0.1 min
22 min

Results

Estimated VO2 Max (VDOT)
44.5 ml/(kg min)
Race Velocity
227.3 m/min
Fraction Of VO2 Max Sustained
94.7%
Pace Per Kilometre
4:24

Step by step

  1. 1Values used
  2. 2Oxygen cost of velocity
  3. 3Sustainable fraction
  4. 4Estimated VO2 Max (VDOT)= 44.5 ml/(kg min)
  5. 5Race Velocity= 227.3 m/min
  6. 6Fraction Of VO2 Max Sustained= 94.7
  7. 7Pace Per Kilometre= 4:24

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 1 decimal place, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • 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.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

Why is a race better than a lab test for this?

Because it measures what you can actually produce, including running economy and mental toughness, not just oxygen uptake on a treadmill.

Which race distance gives the best estimate?

Anything between 10 and 60 minutes of effort. Shorter races lean on anaerobic capacity and longer ones on fuelling and durability.

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