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
| Field | What to enter |
|---|---|
| Race distance | Choose one: 100 m, 200 m, 400 m, 800 m … |
| Custom distance | Units: km, mi, m, yd |
| Finish time – hours | A number |
| minutes | A number |
| seconds | A 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) |
|---|---|
| 5 | 40 |
| 7.5 | 40 |
| 10 | 40 |
| 12.5 | 40 |
| 15 | 40 |
| 20 | 40 |
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
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.
Frequently asked questions
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.