Introduction

This calculator estimates a runner's VO₂ max based on a recent race result.

Benefits

The VDOT formula (see below) that this calculator makes use of 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.

Difficulties

The VDOT formula was derived using performances from elite runners, so it may not necessarily translate as well for other standards of 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. E.g. an elite-level swimmer or cyclist is unlikely to be able to achieve a running performance that reveals their true VO₂ max.

Using the calculator

To use the calculator simply choose or specify a race distance and enter a recently-achieved time.

Note that while you can use any distance to generate an estimate, that estimate is likely to be more accurate for distances of 1500 metres or more.

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Cooper test

VO₂ Max

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 is speed in metres per second
T is time in seconds

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