Is VDOT the same as VO2 max?

No. VDOT is a running performance index based on race results. It is related to oxygen-use models but is not a lab VO2 max measurement.

Which race result should I use?

Use a recent all-out race on a measured course. A 10K or half marathon often transfers better to longer goals than a very short race.

Can I enter VDOT directly?

Yes. If you already have a VDOT value from VDOT O2 or a training plan, enter it directly to calculate equivalent times and paces.

VDOT Calculator

Calculate a Daniels-style VDOT score from a recent race result or enter VDOT directly to get equivalent race times and training paces.

Pace unit

Race distance

Race time (h / min / sec)

Use a recent all-out race result on a measured course. VDOT is a performance index, not a medical VO2 max diagnosis or a guarantee of future results.

VDOT score

45.3

Advanced

VDOT is a Daniels-style running fitness score from race performance. It is a performance index, not a lab VO2 max test.

Equivalent race times at the same VDOT

Distance	Time	Pace
1500 m	5:54	3:56/km
1 mile	6:22	3:58/km
3K	12:36	4:12/km
5K	21:42	4:20/km
10K (input)	45:00	4:30/km
15K	1:09:16	4:37/km
Half marathon	1:39:44	4:44/km
Marathon	3:27:15	4:55/km

Daniels training paces

Zone	Use	Pace /km
E E	Base mileage and recovery	5:37/km – 7:03/km
M M	Marathon-pace work	4:57/km – 5:33/km
T T	Tempo threshold work	4:43/km – 4:50/km
I I	VO2 max, 3-5 min reps	4:09/km – 4:23/km
R R	Speed and economy, 200-400 m	3:47/km – 3:58/km

Sector length reflects intensity. Faster zones sit farther from the center.

The calculation is based on Daniels-style VDOT equations. Training paces are planning estimates, not a medical or coaching prescription.

VDOT from a recent race result

English intent around this tool is VDOT, not a generic running index. Runners want one score from a race result, then equivalent race times and Daniels-style training paces.

V D O T = \frac{V O _{2} ( v )}{% V O _{2 ma x} ( T )}

v - race speed, T - race duration, VO2(v) - oxygen cost of speed.

Training paces and caveats

Use a recent all-out race, not an easy workout.
Equivalent race times assume distance-specific preparation.
Training paces are planning estimates, not a medical or coaching prescription.
If Easy pace does not feel easy, slow down and treat the number as a ceiling.

Frequently Asked Questions

Sources and References

Calculations are based on the listed reference sources. Links open in a new tab.

Updated: June 2, 2026

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