VDOT Calculator

Estimate your VDOT (aerobic capacity) and Jack Daniels training paces from any recent race result.

RACE DISTANCE

RACE TIME

hours

minutes

seconds

PACE UNIT

YOUR VDOT

38.3

VDOT reflects your current aerobic fitness. Elite marathoners have VDOT >70; recreational runners typically 35-55.

Training Paces (Jack Daniels)

Easy / Long Run

Base building and recovery

9:44/mi-11:38/mi

Marathon Pace

Sustained marathon effort

8:48/mi-9:38/mi

Tempo / Threshold

Comfortably hard, 1-hour effort

8:29/mi-8:53/mi

VO2max Intervals

Short repeats at 5K effort

7:39/mi-7:59/mi

Repetition / Speed

Fast reps for economy

6:36/mi-7:22/mi

Based on Jack Daniels' "Running Formula" (2014). VDOT is a performance-based fitness measure, not a direct VO2max measurement.