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VDOT
Rating
VDOT is a running fitness indicator invented by coach Jack Daniels: an estimate of "effective VO2max" based on a real race result, also accounting for running economy.
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Race time predictor
In detail
Unlike laboratory VO2max, VDOT is calculated using one simple formula from the time on a known distance — no gas analyzer needed. Jack Daniels' famous training tables are built on VDOT: knowing your VDOT, you can find the recommended pace for easy running, tempo runs, intervals, and repeats.
How to use it
Update your VDOT after each fresh maximum-effort race — training paces calculated from an outdated VDOT will be either too easy or too hard for your current fitness.