What is VO2 max and VDOT?
VO2 max is the maximum volume of oxygen your body can use during intense exercise, expressed in millilitres per kilogram of body weight per minute (ml/kg/min). It is the most validated predictor of endurance performance. VDOT, from Jack Daniels' Daniels' Running Formula, is a practical proxy for VO2 max derived entirely from race times — no lab required.
Because VDOT is race-based, it reflects both your aerobic capacity and your running economy. A runner with poor economy may have a high VO2 max but a lower VDOT — meaning they are leaving performance on the table through inefficient mechanics.
VDOT reference table
| VDOT | 5K | 10K | Half Marathon | Marathon |
|---|---|---|---|---|
| 40 | 23:08 | 46:45 | 1:50:59 | 3:49:45 |
| 45 | 21:06 | 41:35 | 1:40:20 | 3:28:26 |
| 50 | 19:34 | 37:30 | 1:31:35 | 3:10:49 |
| 55 | 18:20 | 34:15 | 1:24:18 | 2:56:01 |
| 60 | 17:18 | 31:40 | 1:18:10 | 2:43:25 |
| 65 | 16:27 | 29:35 | 1:13:01 | 2:32:35 |
| 70 | 15:44 | 27:52 | 1:08:43 | 2:23:10 |
Frequently asked questions
What is VO2 max?
VO2 max is the maximum oxygen consumption rate during exercise (ml/kg/min). It is the best single predictor of endurance performance and improves with consistent aerobic training.
What is VDOT?
VDOT (Jack Daniels) is a performance-based VO2 max proxy from race times. Two runners with the same VDOT will perform similarly across all distances. It is used to set training paces.
What is a good VO2 max for a runner?
Recreational runners typically score 45–55. Competitive age-group runners score 55–65. Elite male marathon runners score 70–80+.