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VDOT Running Score Calculator

Find your VDOT from any race performance to guide your training paces.

How to use

  1. Enter your values in the fields above.
  2. Press Calculate to see your result instantly.
  3. Use the Share button to copy a link to your result.

About this calculator

VDOT is exercise physiologist Jack Daniels' single fitness index that converts any race distance and finish time into an equivalent "generalized" VO2max-like number, calibrated so that the same VDOT value predicts equivalent performances across different race distances — a 5K and a half marathon time from the same fitness level should map to roughly the same VDOT. From that one number, Daniels' tables derive a full set of training paces: easy, marathon, threshold, interval and repetition pace.

Runners and coaches following Daniels' Running Formula methodology calculate VDOT from a recent race result to set training paces precisely calibrated to current fitness, rather than guessing paces or using generic pace charts, and recalculate it periodically as fitness changes through a training cycle.

This calculator takes a race distance and finish time and returns your VDOT score along with the training paces it implies.

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