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VO2max and VDOT
VDOT
45.3
solid amateur
How to use it
Enter the distance and time of a recent all-out race to get a VDOT estimate — close to VO2max but adjusted for running economy, not just aerobic power. VDOT is the same metric behind Jack Daniels' training tables.
Formula and source
v (m/min) = distance(m) / time(min)
VO2(v) = −4.6 + 0.182258v + 0.000104v²
%VO2max(t) = 0.8 + 0.1894393e⁻⁰·⁰¹²⁷⁷⁸ᵗ + 0.2989558e⁻⁰·¹⁹³²⁶⁰⁵ᵗ
VDOT = VO2(v) / %VO2max(t)
Daniels & Gilbert, 1979 — 'Oxygen Power', the basis of Jack Daniels' VDOT tables
Worked example
10K in 45:00 → VDOT ≈ 42, a solid recreational level. The same VDOT predicts times at other distances — see the race predictor calculator.
Limitations
- VDOT is not a direct VO2max measurement (that needs lab gas analysis) — it's an estimate from race performance that folds in running economy.
- Accuracy requires an all-out effort; an easy run or an off-day race will underestimate the number.
- The formulas are validated for 3.5–230 minute efforts — very short sprints and ultra-long efforts fall outside the model.