Calculate a VDOT model value and pace ranges for Easy, Marathon, Threshold, Interval and Repetition from race distance and time.
Available
Inputs
Enter values
Live
Current race performance
Use a recent all-out race result where possible.
h
min
s
Load example
For illustration only – your own calculation is what counts.
Explanation
How VDOT & Training Pace Calculator works
The performance value combines racing speed and competition duration. The pace bands are mathematically recalculated from shares of this model value.
Model and training orientation
VDOT model valueVDOT = oxygen cost(v) ÷ durable VO₂ fraction(t)
v is the speed in meters per minute, t is the duration of the competition in minutes.
Practice
Practical examples
For illustration only – your own calculation is what counts.
10km in 50 minutes
A current 10 km performance of 50:00 serves as a basis.
Result: The calculator determines the model value and five training pace bands.
5km in 22 minutes
A 5 km time of 22:00 will be used as current proof of performance.
Result: Shorter and longer training ranges are derived from the same regression curve.
Notes
Common mistakes
Use old best time
A best time from a long time ago can exaggerate the current form.
Use a recent all-out performance under comparable conditions.
FAQ
Frequently asked questions
Is VDOT the same as measured VO₂max?
No. Here, VDOT is a model value calculated from running performance and assumes average running economy.
How are the training speeds created?
The calculator inverts the published Daniels/Gilbert oxygen cost formula for stated intensity ranges; it does not copy a proprietary training pace table.
Do the values guarantee competitive performance?
No. They are training orientation. Distance, weather, fatigue, health and amount of training change the appropriate load.
Limits
Limitations
The model assumes average running economy and takes neither altitude profile nor weather into account.
Sources
Sources and references
Oxygen Power: Performance Tables for Distance RunnersDaniels & Gilbert
Primary source of 1979 performance regressions.
View sourceRetrieved: 09/25/2026 · Verified on: 09/25/2026
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