# VO2 Max Calculator for Runners (Daniels VDOT)

URL: https://speedycalculator.com/calculators/sports/vo2-max-runners/
Last updated: 2026-10-30

> The VO₂ max calculator for runners estimates your VO₂ max (Daniels' VDOT) from a race distance and finish time, using the Daniels–Gilbert equations for oxygen cost and the fraction of VO₂ max sustained.

## Inputs

- Race distance
- Custom distance (km, mi, m, yd)
- Finish time – hours
- minutes
- seconds

## Results

- Velocity
- Oxygen cost at race pace
- Fraction of VO₂ max sustained
- VO₂ max (VDOT)
- Level

## Formula

```
v = distance ÷ time (m/min) · VO₂ = −4.60 + 0.182258·v + 0.000104·v² · %max = 0.8 + 0.1894393·e^(−0.012778·t) + 0.2989558·e^(−0.1932605·t) · VDOT = VO₂ ÷ %max
```

## Explanation

Jack Daniels and Jimmy Gilbert built equations linking race speed to oxygen use and to how long you can sustain a fraction of your maximum. Together they give "VDOT" – an effective VO₂ max that also predicts your other race times.

### How to use the VO2 Max Calculator for Runners

- **Race distance**
- **Custom distance**
- **Finish time – hours**
- **minutes**
- **seconds**

Results update as you type, every field has its own unit menu, and everything is calculated in your browser.

### How it works

Choose the race distance and enter your finish time.

### Inputs explained

FieldWhat to enterRace distanceChoose one: 100 m, 200 m, 400 m, 800 m …Custom distanceUnits: km, mi, m, ydFinish time – hoursA numberminutesA numbersecondsA number

### What each result means

- **Velocity** = [d]÷[tm]
- **Oxygen cost at race pace** = -4.60 + 0.182258×[Velocity] + 0.000104×[Velocity]^2
- **Fraction of VO₂ max sustained** = (0.8 + 0.1894393×exp(-0.012778×[tm]) + 0.2989558×exp(-0.1932605×[tm]))×100
- **VO₂ max (VDOT)** = [Oxygen cost at race pace]÷([Fraction of VO₂ max sustained]÷100)

### Example values

How the main result changes when **Custom distance** changes and everything else stays at the example values above:

Custom distance (km)VO₂ max (VDOT) (ml/kg/min)5407.540104012.54015402040

## Worked example

Inputs — Race distance: 10 km; Finish time – hours: 0; minutes: 50; seconds: 0.

Results — Velocity = 200 m/min; Oxygen cost at race pace = 36 ml/kg/min; Fraction of VO₂ max sustained = 90 %; **VO₂ max (VDOT) = 40 ml/kg/min**; Level = Good recreational runner.

## Key terms

- **VDOT**: Daniels' effective VO₂ max from race times.

## FAQ

**What is VDOT?**
Daniels' performance-based VO₂ max; it may differ from a lab value.

**Which race gives the best estimate?**
A recent all-out 5K to half marathon.

**What is a good VDOT?**
40–50 for good recreational runners; 70+ for elites.

**Can VDOT set training paces?**
Yes – that is its main use in Daniels' Running Formula.


## Sources

- [Daniels' Running Formula (Jack Daniels, Human Kinetics)](https://us.humankinetics.com/products/daniels-running-formula-4th-edition)
- [Daniels J, Gilbert J (1979), Oxygen Power: Performance Tables for Distance Runners](https://www.worldcat.org/)