This calculator estimates a runner's VO₂ max based on a recent race result. It also predicts what a runner might achieve for that race distance for varying values of VO₂ max.

VO₂ Max

VO₂ max stands for Volume of Oxygen Maximum. It is a figure that represents the maximum amount of oxygen your body can make use of during exercise.

The more oxygen your body can use, the more energy your muscles can produce, and the faster and harder you will be able to run.

A VO₂ max score is typically expressed as the volume of oxygen used each minute by each kilogram of body weight and is shown in the following units:

ml/kg/min

where:

ml = milliliters

kg = kilograms

min = minutes

VDOT

Developed by the late and legendary Dr. Jack Daniels and his colleague Jimmy Gilbert, VDOT is a "pseudo-VO₂ max" that combines both aerobic capacity and running efficiency to generate a score.

It achieves this by calculating your score based on an actual race performance, rather than a lab test. It is widely used and considered a perfectly acceptable proxy value for a true VO₂ max.

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Test Tips

• Use a recent race result. VDOT can change fairly regularly.
• Although it's possible to predict your VDOT from any race distance, distances of 3,000 meters and above will yield a more reliable estimate.
• Ensure you're well rested, fueled, and hydrated before the test. Being low on energy can negatively impact your score.

Benefits

VO₂ max is a well-recognised metric for predicting athletic performance. The VDOT formula (see below) that this calculator uses is based on real performances of runners. As such, all components of a runner's fitness, including lactate threshold, running economy, endurance, and psychological factors, are baked into the formula.

In this sense, VDOT is superior to VO₂ max. VO₂ max measures your potential; VDOT measures the reality.

Drawbacks & Limitations

The VDOT formula was derived using performances from elite runners, so it may not translate well to VO₂ max estimates for other runners.

As mentioned above, all components of a runner's fitness are automatically included in the formula. Although this may be considered a strength of the formula for those interested in VO₂ max as a performance indicator, it is less useful as an estimate of a runner's true VO₂ max value. This will be most noticeable amongst athletes for whom running is not their main sport. For example, an elite-level swimmer or cyclist is unlikely to be able to achieve a running performance that reveals their true VO₂ max.

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The following tables display the VO₂​ max percentiles for each age and sex category, allowing you to see exactly how your VO₂ max compares to a modern peer group.

The data is broken down into 10-year age brackets, broken down by percentile ranks from the 10th to the 90th. These rankings are derived from the 2022 FRIEND Registry, which is based on directly measured treadmill tests rather than estimates.

Interpreting percentiles

The percentile value indicates the percentage of the population that your score exceeds. For example, a score in the 70th percentile means your cardiovascular fitness is higher than 70% of people in your age and gender category.

Percentile	20-29	30-39	40-49	50-59	60-69	70-79	80-89
90	58.6	55.5	50.8	43.4	37.1	29.4	22.8
80	54.5	50.0	45.2	38.3	32.0	25.9	21.4
70	51.9	46.4	40.9	34.3	28.7	23.8	20.0
60	49.0	43.4	37.9	31.8	26.5	22.2	18.4
50	46.5	39.7	35.3	29.2	24.6	20.6	17.6
40	43.6	37.0	32.4	26.9	22.8	19.1	16.6
30	40.0	33.5	29.7	24.5	20.7	17.3	16.1
20	35.2	29.8	26.7	22.2	18.5	15.9	14.8
10	28.6	24.9	22.1	18.6	15.8	13.6	12.9

Percentile	20-29	30-39	40-49	50-59	60-69	70-79	80-89
90	49.0	42.1	37.8	32.4	27.3	22.8	20.8
80	44.8	37.0	33.0	28.4	24.3	20.8	18.4
70	41.8	33.6	30.0	26.3	22.4	19.6	17.3
60	39.0	31.0	27.7	24.6	20.9	18.3	16.0
50	36.6	28.3	25.7	22.9	19.6	17.2	15.4
40	34.0	26.4	23.9	21.5	18.3	16.2	14.7
30	30.8	24.2	21.8	20.1	17.0	15.2	13.7
20	27.2	21.9	19.7	18.5	15.4	14.0	12.6
10	22.5	18.6	17.2	16.5	13.4	12.3	11.4

Men 20 - 29
Percentile	VO2 max
90	58.6
80	54.5
70	51.9
60	49.0
50	46.5
40	43.6
30	40.0
20	35.2
10	28.6

Men 30 - 39
Percentile	VO2 max
90	55.5
80	50.0
70	46.4
60	43.4
50	39.7
40	37.0
30	33.5
20	29.8
10	24.9

Men 40 - 49
Percentile	VO2 max
90	50.8
80	45.2
70	40.9
60	37.9
50	35.3
40	32.4
30	29.7
20	26.7
10	22.1

Men 50 - 59
Percentile	VO2 max
90	43.4
80	38.3
70	34.3
60	31.8
50	29.2
40	26.9
30	24.5
20	22.2
10	18.6

Men 60 - 69
Percentile	VO2 max
90	37.1
80	32.0
70	28.7
60	26.5
50	24.6
40	22.8
30	20.7
20	18.5
10	15.8

Men 70 - 79
Percentile	VO2 max
90	29.4
80	25.9
70	23.8
60	22.2
50	20.6
40	19.1
30	17.3
20	15.9
10	13.6

Men 80 - 89
Percentile	VO2 max
90	22.8
80	21.4
70	20.0
60	18.4
50	17.6
40	16.6
30	16.1
20	14.8
10	12.9

Women 20 - 29
Percentile	VO2 max
90	49.0
80	44.8
70	41.8
60	39.0
50	36.6
40	34.0
30	30.8
20	27.2
10	22.5

Women 30 - 39
Percentile	VO2 max
90	42.1
80	37.0
70	33.6
60	31.0
50	28.3
40	26.4
30	24.2
20	21.9
10	18.6

Women 40 - 49
Percentile	VO2 max
90	37.8
80	33.0
70	30.0
60	27.7
50	25.7
40	23.9
30	21.8
20	19.7
10	17.2

Women 50 - 59
Percentile	VO2 max
90	32.4
80	28.4
70	26.3
60	24.6
50	22.9
40	21.5
30	20.1
20	18.5
10	16.5

Women 60 - 69
Percentile	VO2 max
90	27.3
80	24.3
70	22.4
60	20.9
50	19.6
40	18.3
30	17.0
20	15.4
10	13.4

Women 70 - 79
Percentile	VO2 max
90	22.8
80	20.8
70	19.6
60	18.3
50	17.2
40	16.2
30	15.2
20	14.0
10	12.3

Women 80 - 89
Percentile	VO2 max
90	20.8
80	18.4
70	17.3
60	16.0
50	15.4
40	14.7
30	13.7
20	12.6
10	11.4

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VDOT Formula

The calculator is based on the Daniels and Gilbert formula for estimating VO₂ max.

It may be more properly described as a VDOT calculator, since this is the term referred to by Daniels.

The VDOT formula is as follows:

VO₂ max =

−4.60 + 0.182258 × S + 0.000104 × S² 0.8 + 0.1894393 × e^{(−0.012778 × T)} + 0.2989558 × e^{(−0.1932605 × T)}

where:

S = speed in meters per second

T = time in minutes

Using the Calculator

Simply choose a race distance from the dropdown menu. Or, if you prefer, select other... from the dropdown and enter any distance of your choice in meters, kilometers, or miles.

Enter your finish time in hours, minutes, and seconds, and hit Calculate.

You'll be shown your Vo₂ max / VDOT estimate and also a table with projected race times based on various VO₂ max improvements.

Sample Results

Assume a runner completes a 4-hour marathon. They'll see their VO₂ max estimate and a table of predicted times for VO₂ max improvements.

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Fitness Calculators

• Harvard Step Test
• Reverse VO₂ max calculator
• Cooper test
• Balke Treadmill Test
• Balke 15-minute run test
• Bruce protocol treadmill test
• Rockport Walk Test. A simple 1-mile walk for all abilities.
• Heart rate to VO₂ max calculator

Further reading

• VDOT (Wikipedia)
• VO₂ max (Wikipedia)
• VO₂ max (WebMD)
• VO₂ max overview (ScienceDirect)

Further watching

• Jack Daniels running lectures (YouTube playlist)