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

Distance measurement

Hours

Time in hours

Minutes

Time in minutes

Seconds

Time in 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.