Calculate your VO2 Max, VDOT value, fitness level, race pace, and training zones using your recent running performance.
Based on Jack Daniels VDOT formula – the gold standard for runners
Use this table to compare your score to global running standards.
| Level | VO2 Max (mL/kg/min) |
|---|---|
| Elite | 65 – 85+ |
| Very Good | 55 – 64 |
| Good | 45 – 54 |
| Average | 35 – 44 |
| Below Average | < 35 |
VO2 Max measures the maximum amount of oxygen your body can use during intense exercise. It’s the best indicator of cardiovascular fitness and endurance performance.
VDOT (from Jack Daniels) is a running-specific performance metric that predicts your ability in races and training paces. Used by Olympic runners and coaches worldwide.
Interval training, tempo runs, and consistent high-intensity training are the most effective ways to increase VO2 Max.
Yes – a higher VO2 Max means better endurance, faster race times, and superior cardiovascular health.
Scores decrease with age. 45–50 is excellent for adults over 30; 50–60 is elite for age-group runners.