VDOT is a measure of running fitness developed by coach Jack Daniels. It represents your effective VO2 max based on race performance, taking into account both VO2 max and running economy.

What is a good VDOT score?

Recreational runners typically score 25-40. Competitive club runners score 40-55. National-level runners score 55-70. Elite runners score 70-85+.

How is VDOT different from VO2 max?

VO2 max is a lab measurement of oxygen uptake. VDOT is a performance-based estimate that also accounts for running economy. Two runners with the same VO2 max may have different VDOTs if one runs more efficiently.

RunCalcs

VDOT Calculator — Find Your VDOT Score

Calculate your VDOT score and equivalent race performances from a recent result.

Race Distance

Hours

Minutes

Seconds

How We Calculate This

VDOT Calculation

VDOT is estimated using the Jack Daniels formula, which relates running velocity and time to a percentage of VO2 max:

VO2 = -4.60 + 0.182258 × v + 0.000104 × v²

Where v is velocity in m/min. The percentage of VO2 max sustainable decreases with duration, and VDOT = VO2 / %VO2max.

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.