MasterTool

VDOT Calculator

Estimate your Daniels VDOT from a recent race and get E, M, T, I and R training paces.

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What this tool does

Estimate your Daniels VDOT from a recent race and get E, M, T, I and R training paces. Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.

How to use the VDOT Calculator

  1. Enter or select recent race distance.
  2. Enter or select race time (minutes).
  3. Read the calculated result; change any measurement to compare alternatives.

Formula

VDOT = oxygen cost of race speed ÷ fraction of VO2max sustainable for that duration, using the published Daniels–Gilbert equations VO2(v) = −4.6 + 0.182258v + 0.000104v² and %max(t) = 0.8 + 0.1894393e^(−0.012778t) + 0.2989558e^(−0.1932605t); training paces solve the same equations at Daniels' intensities (E ≈70%, T ≈88%, I ≈98% of VDOT; M = marathon-equivalent pace, R = mile-equivalent pace)
dist
Recent race distance
time
Race time (minutes)

Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.

Worked example

For vdot calculator, the following measurements illustrate the exact method: Recent race distance: 5000; Race time (minutes): 24.1.

Inputs

  • Recent race distance5K
  • Race time (minutes)24.1

Result

  • VDOT40.01
  • Easy pace (min/mile)9.84
  • Threshold pace (min/mile)8.19
  • Interval pace (min/mile)7.51
  • Equivalent marathon time3:49:35
  • Equivalent mile time7:07

Results explained

VDOT
VDOT from the formula above. Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.
Easy pace (min/mile)
Easy pace (min/mile) from the formula above. Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.
Threshold pace (min/mile)
Threshold pace (min/mile) from the formula above. Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.
Interval pace (min/mile)
Interval pace (min/mile) from the formula above. Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.
Equivalent marathon time
Equivalent marathon time from the formula above. Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.
Equivalent mile time
Equivalent mile time from the formula above. Paces are computed from the Daniels–Gilbert equations (the same equations behind the tables in Daniels' Running Formula) rather than copied from a printed table; they reproduce the published table values to within a few seconds per mile. Use a recent, all-out race — an easy effort understates VDOT and makes every pace too slow.

Frequently asked questions

About 40 — that is the anchor row of the published Daniels table (VDOT 40 ↔ 5K 24:06, marathon ≈3:49). This calculator's equation method lands on the same values within a couple of seconds.

Easy (aerobic base and recovery), Marathon (goal marathon pace work), Threshold (comfortably hard tempo, ~88% of VDOT), Interval (VO2max repetitions, ~98%) and Repetition (fast, mile-pace work for speed and economy).

R pace is your current mile race pace — short repetitions with long recoveries, run for mechanics and economy, not conditioning. I pace is slower but sustained in 3–5 minute repeats to build VO2max.

Both are honest readings of those performances. A much lower marathon VDOT usually means endurance (fueling, durability, long runs) is the limiter, not basic speed.

No. VO2max is a lab-measured physiological maximum; VDOT is a performance-derived pseudo-value that folds in running economy. Two runners with the same VO2max can have different VDOTs.