VDOT Running Score Calculator

About this calculator

VDOT is Jack Daniels’ single-number fitness score, derived from a race performance, that estimates your “velocity at VO2max” adjusted for how efficiently you actually convert oxygen uptake into race pace. Unlike a lab VO2max test, it is computed purely from a real result — distance and finish time — using tables built from thousands of race performances across distances.

Coaches and self-coached distance runners use VDOT from Daniels’ Running Formula to translate one race result into training paces for every other purpose: easy runs, threshold/tempo work, VO2max intervals and repetition pace, so that training intensity stays consistent with current fitness rather than an old personal best or a guess. It also lets you predict equivalent finish times at other distances, since the same VDOT score maps to a full set of race-time equivalents.

This calculator takes any race distance and finish time, computes the matching VDOT score, and returns the easy, threshold, interval and repetition paces that correspond to it.