ATHLETE TOOLS

VDOT & VO₂MAX CALCULATOR

A VDOT score from a race result, or VO₂max from a Cooper test.

FROM A RACE RESULT

Distance

Finish time (h:mm:ss or mm:ss)

VDOT

38.3

A running-performance index that approximates VO₂max in ml/kg/min.

FROM A 12-MINUTE COOPER TEST

Distance covered in 12 min (m)

ESTIMATED VO₂MAX

42.4 ml/kg/min

VDOT is a running-performance index that approximates VO₂max, using the published Daniels and Gilbert equations. The Cooper test estimate is (distance in metres − 504.9) ÷ 44.73. Both are estimates, not lab results.

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QUESTIONS & ANSWERS

What is VDOT?

VDOT is a running-performance score derived from a race result using oxygen-cost and endurance equations by Daniels and Gilbert. It approximates VO₂max in ml/kg/min.

How is VO₂max estimated from a Cooper test?

Run as far as you can in 12 minutes, then estimate VO₂max as the distance in metres minus 504.9, divided by 44.73. It is an estimate, not a laboratory measurement.