Daniels VDOT
Race pace calculator
Estimate VDOT from a race result and compare equivalent performances.
Starting point
Recent race result
Fitness estimate
VDOT
Equivalent performances
Race predictions
| Distance | min / km | Total time |
|---|
How predictions are calculated
The calculator uses the Daniels VDOT model. It starts with distance d, in metres, and finish time t, in minutes, to find running speed v, in metres per minute.
v = d / t
VO2 = -4.60 + 0.182258v + 0.000104v2
%VO2max = 0.8 + 0.1894393e-0.012778t + 0.2989558e-0.1932605t
VO2max = VO2 / %VO2max
VDOT = VO2 / %VO2max
VO2 is the estimated oxygen cost of the running speed. The duration equation estimates the sustainable fraction of VO2max; dividing VO2 by that fraction estimates VO2max. In this model, that estimate is reported as VDOT rather than a laboratory VO2max measurement.
For each race prediction, the calculator keeps the selected VDOT and distance fixed, then repeatedly adjusts t until the equations produce that VDOT. Pace is the resulting time divided by distance.
Riegel predictions use the entered race result directly: t2 = t1(d2 / d1)k. Pace is the predicted time divided by distance.
The default exponent k = 1.06 is a general estimate; lower values favour endurance and higher values favour speed over longer distances.
Norwegian Singles Method
Suggested interval paces
| Workout | Reference pace | Target / km |
|---|
VDOT estimates use Jack Daniels' published oxygen-cost and performance equations. Riegel estimates use a distance-scaling exponent. Race conditions, course profile, and training specificity still matter.