VDOT Calculator
Enter a race result to get your VDOT, training paces, and race predictions.
Race Result
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:
Your VDOT
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Race Predictions
Training Paces
E Easy ·
M Marathon ·
T Threshold ·
I Interval ·
R Repetition
Beyond a calculator — AI analyzes every run
TT Runner tracks your VDOT automatically and provides deep AI-powered analysis for every run.
🤖AI Coaching Report — Pace analysis, injury risk, and actionable insights written by LLM after each run
📈Auto VDOT Tracking — Records VDOT changes over time and visualizes your fitness trend
🎯Training Zone Detection — Automatically classifies E/M/T/I/R zones per run with accuracy scoring
📋Weekly AI Report — Training balance, volume trends, and next-week recommendations at a glance
What is VDOT?
VDOT is a measure of running ability created by Dr. Jack Daniels in Daniels' Running Formula.
It combines VO2max and running economy into a single number that can predict race times and determine optimal training paces.
This calculator uses the same algorithm as the TT Runner app.
This calculator uses the same algorithm as the TT Runner app.
Frequently Asked Questions
How do I calculate my VDOT?
Enter the distance and finishing time of a recent race or all-out effort — e.g. 5K in 22:00. It derives a velocity-based VO2 and divides by the %VO2max for that intensity to return your VDOT.
How does VDOT set my training paces?
Your VDOT produces paces for five zones — Easy (E), Marathon (M), Threshold (T), Interval (I), Repetition (R). E is for recovery and aerobic base, T for lactate threshold, I for VO2max stimulus.
Is the VDOT calculator free?
Yes, it's free with no sign-up. With the TT Runner app, your VDOT is tracked automatically on every run.
Enter the distance and finishing time of a recent race or all-out effort — e.g. 5K in 22:00. It derives a velocity-based VO2 and divides by the %VO2max for that intensity to return your VDOT.
How does VDOT set my training paces?
Your VDOT produces paces for five zones — Easy (E), Marathon (M), Threshold (T), Interval (I), Repetition (R). E is for recovery and aerobic base, T for lactate threshold, I for VO2max stimulus.
Is the VDOT calculator free?
Yes, it's free with no sign-up. With the TT Runner app, your VDOT is tracked automatically on every run.