VDOT calculator|VDOT calculator|

VDOT is a single number that captures your current running ability, derived from a race performance. The higher your VDOT, the faster you are. From that one number the Daniels method derives all your training paces and equivalent times at other distances, so you train at intensities that genuinely match your level.

Each zone has a purpose: easy runs (E) build your aerobic base, marathon pace (M) trains endurance, threshold (T) raises your lactate threshold, intervals (I) your VO2max and repetitions (R) your speed. Running your easy days too fast undermines recovery — the paces help you stay out of that trap.

Use a recent, all-out race or time trial over a fair distance (5 km or longer gives the most stable VDOT). An effort that is too short or too easy will over- or under-estimate your ability. Recalculate after every new race so your paces grow with you.