VO2 Max from Race Time Calculator

Summary

Enter any race finish time and distance to get your estimated VO2 max (VDOT) using the Jack Daniels formula.

How it works

1. Select your race distance — 1500 m, mile, 5K, 10K, half marathon, or marathon.
2. Enter your finish time in hours, minutes, and seconds.
3. Click Calculate to run the Jack Daniels VDOT formula.
4. Your estimated VO2 max (VDOT score) appears at the top of the results.
5. Five training paces — Easy, Marathon, Threshold, Interval, and Repetition — are displayed per mile and per kilometer.
6. Use the training paces directly to plan workouts within the Daniels running framework.

Use cases

• Determine training paces after a recent 5K or 10K race.
• Compare fitness progress by recalculating VDOT after each tune-up race.
• Set realistic marathon and half-marathon goal paces from shorter race results.
• Coaches can assign data-driven interval and tempo paces to athletes.
• Validate whether your current easy-run pace falls in the correct aerobic zone.
• Use VDOT trend over multiple races to track long-term fitness development.
• Check if a goal race time is realistic before committing to a training cycle.
• Cross-check treadmill or track workout paces against race-derived benchmarks.

Frequently Asked Questions