Calculate your VDOT score from any race performance. Get training paces for every zone, predict finish times across all distances, and receive a personalized training plan breakdown — based on Jack Daniels' Running Formula.
Enter your recent race distance and finishing time to calculate VDOT
Example: a 22:30 5K time → VDOT ≈ 48
Enter your VDOT score directly to generate training paces and race predictions
Optional — helps contextualize your VDOT and generate tailored advice
How your race performance translates to an effective aerobic capacity score
Your VDOT plotted on the full fitness spectrum (30 = beginner → 85 = world-class)
Calculate to see your fitness level.
Jack Daniels' 5 training zones — every run has a purpose and a pace
Predicted finish times across all major distances based on your VDOT
Recommended weekly volume distribution by zone based on your mileage and goal race
Concrete workouts tailored to your VDOT and goal race
Tailored recommendations based on your VDOT, mileage, and goals
Quick Pace Reference
Race Time Estimates
VDOT Context
Recommended Weekly Volume Mix
Jack Daniels' Zones Explained