VDOT Pace Calculator

The VDOT Pace Calculator estimates your VO2max and personalized training paces based on recent race times or a VDOT value. This tool helps runners optimize training intensity to prevent injury and improve performance. Whether you are training for a marathon, planning interval sessions, or predicting race times, this calculator provides actionable pace targets for every workout type.

Enter your VDOT score (20-80). Higher values indicate greater aerobic fitness.
Select a race distance to see your estimated finishing time
Enter a recent race time to calculate your VDOT (optional)
Select the distance of your recent race (optional)

How VDOT Score Is Calculated

VDOT represents your running economy and current aerobic capacity. We use the Jack Daniels' Running Formula to determine this score by analyzing your running velocity. The formula converts your speed into an estimated VO2max value, which measures the maximum oxygen your body can utilize during intense exercise.

VDOT = -4.6 + 0.182258 × v + 0.000104 × v²

Where:

  • VDOT = VO2max value in ml/kg/min
  • v = Velocity in meters/minute

The process involves translating your race performance into a measurable fitness level.

  • First, enter a recent race time to calculate your velocity in meters per minute.
  • Second, apply the formula to compute your VDOT score based on that specific speed.
  • Third, the calculator uses this score to establish intensity zones for training.

What Your VDOT Score Means

Your VDOT score indicates your running fitness level and helps set precise pace goals for every workout.

Building Aerobic Base: Stick to the calculated easy pace for recovery days. This zone builds endurance without adding fatigue, usually falling around 75% of your VDOT intensity to ensure you stay aerobic.

Race Simulation: Use the marathon or threshold pace for your long runs. These paces condition your body to hold a faster speed for longer durations by effectively raising your lactate threshold.

Speed Development: Utilize the interval and repetition paces for track workouts. These high-intensity efforts boost your overall power and running economy, which are crucial for setting new personal bests.

Important: Remember that factors like heat, humidity, and hills can impact performance, so always adjust your effort on difficult days.

This calculator provides estimates based on established formulas but individual results may vary. Always consult with a qualified coach or healthcare professional before starting or modifying a training program.

Monitor your progress by recalculating your VDOT after completing a major race or every 4 to 6 weeks of consistent training.

Calculation logic verified using publicly available standards.

View our Accuracy & Reliability Framework →