Your race time is the best free way to predict your running VO2 max. Just enter a recent 5K, 10K, half marathon, or marathon result. We will estimate your VO2 max using the Jack Daniels VDOT formula and show you five training paces based on your result.
Daniels VDOT method
Enter a recent race result
Estimated VO2 max (VDOT)
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Enter a race result above to estimate your VO2 max.
Approximate “good” ranges for healthy adults, in ml/kg/min. Regular runners usually reach or exceed the top of their range; elite distance runners measure 70–85.
| Age | Men | Women |
|---|---|---|
| 20–29 | 44–51 | 39–45 |
| 30–39 | 41–48 | 37–42 |
| 40–49 | 39–45 | 33–38 |
| 50–59 | 36–41 | 30–35 |
| 60+ | 33–37 | 27–32 |
VO2 max is the highest rate at which your body can take in and use oxygen. It’s measured in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min). A higher VO2 max means you can run faster using your aerobic system. For endurance runners, VO2 max is one of the three main factors that affect performance, along with lactate threshold and running economy.
Your race performance reflects your oxygen capacity. This calculator uses Jack Daniels' VDOT formula, which combines the oxygen cost of your race pace with the percentage of VO2 max you can sustain during the race. Since it is based on what you actually ran, not just heart rate or wrist data, it is one of the most practical estimates available outside a lab.
The numbers vary based on age and sex. For men in their 20s, a good range is 44 to 51, while for women in their 20s, it is 39 to 45. These ranges usually get lower as people get older. Recreational runners are often in the high 30s to low 50s, serious club runners are usually in the 50s and 60s, and elite distance runners are typically between 70 and 85.
VDOT is Jack Daniels' 'effective VO2 max.' It combines your actual VO2 max with running economy and fatigue resistance, since it comes from your race results. Two runners might have the same VO2 max in the lab, but their VDOTs can differ if one uses oxygen more efficiently. When it comes to setting training paces, VDOT is often more helpful than just knowing your lab VO2 max.
Watch estimates use your heart rate and pace, and they usually come within 5 to 10 percent of a lab test. However, these numbers can change because of sensor errors, heat, or changes in terrain. A race result estimate like this one shows what you can really maintain during a competition, so it often gives you a better starting point for training paces than your daily watch reading.
Doing intervals at 95 to 100 percent of your VO2 max gives you the best training boost. A typical session is 4 to 6 repeats of 3 to 5 minutes, or 1000 to 1200 meters, at your interval pace from this calculator, with jog recoveries of about the same length. Running easy miles regularly also helps over time by improving your heart’s stroke volume and building more capillaries. Most runners make the quickest progress by adding one interval workout each week to a steady base of easy running.
Re-estimate your VDOT whenever you achieve a significant new race result, or every 6 to 8 weeks during a training block by running a 5K time trial. Make sure to update your training paces to match your new VDOT. Training with old paces often leads to undertraining or overtraining.