This calculator uses the Jack Daniels VDOT system, developed by legendary running coach Dr. Jack Daniels. VDOT is a measure of your running fitness that accounts for both aerobic capacity and running economy. Training paces are derived using the Daniels-Gilbert formula, which relates oxygen cost to running velocity and sustainable effort over time.
Easy/Long: 70-72% VO2max | Marathon: 79% | Threshold: 86% | Interval: 97% | Repetition: 105%