VO₂ max calculator
Estimate aerobic fitness from a completed Cooper run or Rockport walk test.
VDOT training pace calculator
Use a completed race to estimate performance-based running fitness and example training speeds.
VDOT training pace calculator
Example valuesUse a completed race to estimate performance-based running fitness and example training speeds.
No account needed. Calculations happen in your browser; your entries are not saved or sent to Century.
Example · Race-performance VDOT
38.3
Performance-derived fitness and illustrative paces, not laboratory thresholds.
- Easy example
- 6:03–7:14 /km
- Threshold example
- 5:16 /km
How it’s calculated
Daniels–Gilbert VDOT divides estimated oxygen demand at race velocity by the modeled sustainable fraction for race duration. Oxygen demand (mL/kg/min) = −4.60 + 0.182258v + 0.000104v², where v is meters per minute. Sustainable fraction = 0.8 + 0.1894393e^(−0.012778t) + 0.2989558e^(−0.1932605t), where t is minutes. Example easy and threshold paces invert the oxygen-demand curve at 59–74% and 88% of VDOT. These are illustrative intensities, not laboratory thresholds or official training tables.
Reference: Daniels and Gilbert: Oxygen Power (1979)
For general wellness information. This tool does not diagnose health conditions or replace medical advice.
Related tools
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VDOT training pace calculator: use your own data
What to enter
Use a completed race to estimate performance-based running fitness and example training speeds.
Use a recent, representative race or time trial on a reasonably measured course. Easy training runs are not suitable inputs for a race-performance estimate.
Read the result in context
The modeled oxygen demand is about 36 mL/kg/min. Divide it by the sustainable fraction for 25 minutes to obtain race-performance VDOT.
The displayed paces are examples derived from modeled oxygen-demand fractions. Conditions, terrain, experience and response to training matter.
Where this estimate stops
VDOT estimates a performance index and example training paces from one result. The race predictor fits an individual distance-fatigue curve from two results.
Track running and recovery together in Century.
Frequently asked questions
Is VDOT the same as measured VO₂ max?
No. VDOT is a performance-derived index using race speed and duration. Running economy and endurance affect it; only laboratory gas analysis measures VO₂ max directly.
Which race result should I use?
Use a recent, representative race or time trial on a reasonably measured course. Easy training runs are not suitable inputs for a race-performance estimate.
Are these exact training prescriptions?
No. The displayed paces are examples derived from modeled oxygen-demand fractions. Conditions, terrain, experience and response to training matter.
How is this different from a race predictor?
VDOT estimates a performance index and example training paces from one result. The race predictor fits an individual distance-fatigue curve from two results.