Estimate your running fitness with a VDOT score from a recent race. Pick the distance, enter your time, and the calculator applies the Daniels-Gilbert formula to give your VDOT.
VDOT is a single number summarising your current running fitness. A higher VDOT means faster equivalent times across distances. Use it to set training paces.
VDOT, developed by coach Jack Daniels, turns a race result into a single running-fitness score. It reflects your effective VO₂max adjusted for running economy, so two runners with the same VDOT should race similar times across distances. It is widely used to set training paces and to compare performances at different race lengths.
A 5 km race in 20:00 means v = 5000 ÷ 20 = 250 m/min. The equations give VO₂ ≈ 47.5 and %max ≈ 0.953, so VDOT ≈ 47.5 ÷ 0.953 = 49.8. That matches a VDOT of about 49–50 in Daniels' tables.
Using your VDOT
Once you know your VDOT, you can look up equivalent race times at other distances and the recommended training paces — easy, marathon, threshold, interval and repetition. Re-test with a fresh race every few weeks to track progress; the score rises as your fitness improves.
Frequently asked questions
What is a good VDOT score?
It is personal. Recreational runners often sit in the 30s–40s, competitive club runners in the 50s–60s, and elites above 70. Focus on improving your own number.
Which race should I use?
A recent, hard race effort of 1500 m to the marathon works. A race close to your goal distance gives the most relevant VDOT.
Is VDOT the same as VO₂max?
Not exactly. VDOT is a performance-based value that folds in running economy, so it reflects race ability rather than a lab VO₂max measurement.
Why does my VDOT differ between races?
Conditions, course, pacing and fatigue all affect race times. Use your best recent effort, and expect some variation between distances.
An estimate of running fitness using the Daniels-Gilbert formula. Not medical advice; consult a professional before starting or changing a training programme.
Written by the CalcPine team · Reviewed for accuracy · Last updated 23 July 2026 · Method: Daniels-Gilbert VO₂ and %max equations, VDOT = VO₂ / %max.
