VDOT Calculator

Jack Daniels VDOT from race results — training paces, equivalent race times, pace converter, and weekly mileage guide.

How It Works

  1. Enter distance and time. Use miles and minutes for a recent race (e.g. 3.1 mi in 25 min for a 5K).
  2. Get your VDOT. The Jack Daniels VO₂ model estimates aerobic fitness from that performance.
  3. Race performance block. Pick an event distance and enter hh:mm:ss for a more precise VDOT.
  4. Training paces & equivalents. See Easy → Repetition paces and predicted times at other distances.
  5. Pace converter. Convert your race pace to min/mile, min/km, mph, and meters per second.

Also try our One Rep Max Calculator or Fitness & Health Calculators.

Enter values to see results.

Formula & Reference

VDOT = Jack Daniels VO₂ model from race time