Vdot Calculator
Estimate your VDOT value based on a recent race performance to predict race times for other distances and training paces.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to use the VDOT Calculator
- Select race distance from the dropdown (e.g., 5 km, marathon). All distances are in kilometers.
- Enter your finish time in hours, minutes, and seconds. Use numbers only; seconds allow decimals (e.g., 30.5).
- Click "Calculate VDOT". Your VDOT score appears instantly.
- Below the score, you’ll see:
- Predicted race times for common distances based on your VDOT.
- Training paces in min/km for Easy, Marathon, Tempo, Interval, and Repetition runs.
Note: All inputs and outputs use metric units (km). Times must be positive; minutes and seconds between 0–59. If you see an error, double-check your values.
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Frequently Asked Questions
VDOT is a measure of running fitness developed by Dr. Jack Daniels. It estimates your maximum aerobic capacity (VO2max) based on race performance.
VDOT is calculated using the formula: VDOT = -4.60 + 0.182258 * v + 0.000104 * v^2, where v is your running velocity in km/min.
Yes, select the distance of your recent race and enter your finish time. The calculator works for distances from 1.5 km to marathon.
