WHAT IS VDOT AND
HOW DOES IT HELP RUNNERS?
Who is Jack Daniels?
Jack Daniels is one of the world’s most influential exercise physiologists and running coaches. He coached Olympians and shaped running science for decades. His book “Daniels’ Running Formula” is a standard reference in running.
What does VDOT mean?
VDOT is a value derived from running performance that estimates aerobic ability. A higher VDOT indicates stronger running performance. It is expressed like VO₂max in ml of oxygen per kg of body weight per minute.
How is VDOT calculated?
VDOT is estimated from race distance and time. The formula combines the oxygen demand at the achieved speed with the proportion of VO₂max that can be sustained for that duration.
Difference between VO₂max and VDOT
VO₂max is usually measured in a laboratory. VDOT is estimated from real running performance and therefore partly reflects running economy and racing experience. The two values are not identical.
Why are there different training zones?
Easy and long runs build the aerobic base. Threshold runs improve sustained speed. Intervals train maximal oxygen uptake, while repetitions develop strength, technique and speed.
How are training paces created?
Training paces are derived from defined proportions of VDOT. They are guidance ranges and should also be adapted to daily form, terrain and conditions.
What else does THOP consider?
THOP includes training volume, experience, training goal and elevation in training. These inputs mainly adjust race predictions and help present recommendations more conservatively.
How should you use the results?
Use training paces as guidance and race times as possible benchmarks in good conditions. VDOT is a tool, not a performance guarantee.
VDOT formula
VDOT = VO₂ ÷ %VO₂max
VO₂ = 0.2 × speed (m/min) + 3.5
Enhanced by THE HOME OF PACEMAKERS
All calculations are for guidance. VDOT estimates aerobic performance and does not replace individual performance testing.
Interested in professional pacemaking?
Discover the Academy by THE HOME OF PACEMAKERS.