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VDOT calculator
VDOT is Jack Daniels' single number for aerobic fitness, computed from a race result. It's the most respected coach-grade metric in distance running — and it gives you something a percent-of-max-HR table can't: the exact paces to run for adaptation.
Drop in your most recent race and we'll compute your VDOT plus the four training paces (Easy, Marathon, Threshold, Interval) and predicted times at common distances. Same math SportPlan's adaptation engine runs every time you finish a race.
VDOT is Jack Daniels' estimate of your aerobic capacity, derived from a recent race. It gives you the training paces that drive adaptation without overreaching.
Your VDOT
48.4
Use these in Garmin Connect IQ or Strava as your zone targets.
Easy (E)
5:19 /km
Daily aerobic base. 60–80% of weekly volume.
Marathon (M)
4:37 /km
Marathon-specific pace and long-run tempo segments.
Threshold (T)
4:22 /km
Cruise intervals and tempo runs of 20–40 minutes.
Interval (I)
4:00 /km
VO2max reps of 3–5 minutes with equal recovery.
Use a race from the last 4–8 weeks. Older results overstate your current fitness, especially after a layoff or injury. If your most recent race is older than 8 weeks, do a 5K time trial to calibrate.
VDOT predictions assume your aerobic capacity is the limiter at all distances. In practice, marathon performance also depends on fueling, glycogen depletion management, and specific long-run training — so most athletes run their marathon a few VDOT points 'below' their 5K VDOT.
Yes. The number this calculator returns for Easy (E) is intentionally well below the grey zone most self-coached athletes run their easy days in. Easy days build mitochondria and capillary density, not fatigue — slow them down deliberately.
Threshold (T) pace is around 88% of VO2max — sustainable for about an hour at race effort. Interval (I) pace is around 98% of VO2max — sustainable for 3–8 minutes. Different stimuli, different recovery times. Both are needed in a well-built training block.
Your complete training plan is free. Start with your sport, goals and weekly availability.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026