VDOT Calculator
Calculate your VDOT score from a race result and get Jack Daniels training paces for Easy, Marathon, Threshold, Interval and Repetition runs — plus a weekly training insight.
| Zone | Purpose | Pace / km | Guide |
|---|
Predict races: Race time predictor | plan pace: Pace calculator | set intensity: Heart rate zones.
How to use
Choose a race distance, enter the finish time, and use the estimated VDOT plus training paces as a planning guide. The score uses the Daniels VO2 demand and percent VO2 approximation.
VDOT Calculator helps athletes and everyday trainees get a clear, actionable number they can use in the gym, on the road or in the pool — without uploading any data. All calculations run locally in your browser.
Use the presets to learn the expected inputs, then adjust for your own session. Export or share the result when you want a training log or a quick plan for your next workout.
FAQ
What can I use VDOT Calculator for?
Calculate your VDOT score from a race result and get Jack Daniels training paces for Easy, Marathon, Threshold, Interval and Repetition runs — plus a weekly training insight. It is built for practical training decisions, not medical diagnosis.
How do I use VDOT Calculator correctly?
Start with an example or preset, then replace the values with your own measured weight, time, distance or heart rate. Small input errors can change the output a lot.
How accurate is VDOT Calculator?
Formulas and tables are widely used coaching estimates. Individual fitness, sleep, heat and technique still matter — treat the result as a guide and progress gradually.
Is my data uploaded?
No. Inputs stay in your browser. Optional session history uses localStorage on this device only.
Is this medical or coaching advice?
No. It is a free educational calculator. Consult a qualified coach or clinician for personalised programmes, especially if you have injuries or health conditions.
Can I share or export the result?
Yes. Most pages support copy, CSV download and a shareable result image so you can keep a log or send the plan to a training partner.