Jack Daniels Running Calculator: VDOT, Training Paces & Formula Explained

The VDOT calculator (based on the Jack Daniels running formula) estimates your VDOT score from a recent race result. VDOT reflects running performance and helps determine training paces. This independent tool is based on published Daniels/Gilbert equations; it is not affiliated with or endorsed by Jack Daniels or VDOT O2. [VERIFY wording]

How to use the VDOT calculator

Enter a recent race distance and finishing time in the calculator above. It will return your estimated VDOT score and associated training paces (where available).

What is VDOT?

VDOT is a measure of running performance derived from race results (not a direct lab VO2max test). Higher values generally indicate greater aerobic capacity.

The five Daniels training paces

Easy, Marathon, Threshold, Interval, and Repetition paces are commonly used in Daniels’ training approach. The exact paces depend on your VDOT and are calculated by the tool above.

How the VDOT formula works

Oxygen cost of running at velocity v (m/min): VO₂ = -4.60 + 0.182258 v + 0.000104 v². Fraction of VO₂max sustainable for race time t (min): %VO₂max = 0.8 + 0.1894393 e⁻⁰·⁰¹²⁷⁷⁸ᵗ + 0.2989558 e⁻⁰·¹⁹³²⁶⁰⁵ᵗ. VDOT = VO₂ / %VO₂max. [VERIFY equations against published Daniels/Gilbert equations]

These formulas provide the basis for estimating VDOT from race performance.

VDOT vs VO2max

VDOT is an estimate of aerobic performance derived from race times; lab VO₂max measures oxygen consumption directly. They correlate but are not identical.

Frequently Asked Questions

What is a good VDOT? “Good” depends on age, sex, and goals. General comparisons vary widely — [VERIFY] against current norms.

How often should I update it? Recalculate when your race times improve or after a focused training block.

Can I use it for a treadmill run? Race results from similar conditions work best; treadmill vs road can differ slightly. [VERIFY]

Source: Daniels’ Running Formula by Jack Daniels. [VERIFY citation wording]. Informational only, not medical advice. [VERIFY disclaimer]

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