Race distance

Race time

: :

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VDOT

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VO₂max (ml/kg/min)

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Race pace /km

Equivalent race predictions

Distance	Predicted time	Avg pace /km

Daniels training paces

Zone	Pace /km	Description

VO₂max from Race Time — Daniels VDOT

Uses Jack Daniels' VDOT formula to estimate your VO₂max and equivalent performance from a recent race result. VDOT is a performance-adjusted VO₂max — it accounts for running economy, not just aerobic capacity.

A 5 km time of 22:30 corresponds to VDOT ≈ 40 and VO₂max ≈ 41 ml/kg/min
Equivalent predictions help you set realistic goals for other distances
Training paces (Easy, Marathon, Threshold, Interval, Repetition) derived from VDOT
Based on Daniels' Running Formula, 3rd edition