The most comprehensive VDOT calculator{{DISPLAYTITLE:Running Calculator with adjustments for temperature and body weight, generating Jack Daniel's and [[plus FIRST]] training paces}}This calculator will generate training paces, predicted race times prediction, with adjustments for temperature, body weight and altitude. This calculator will show paces for the second and third editions of the book. (See works by estimating your [[Jack Daniels Running FormulaVO2max|V̇O<sub>2</sub>max]] for details of the changes for the third edition.){{DISPLAYTITLE:VDOT Calculator with adjustments for temperature and body weight, plus FIRST using that to predict your race times and training paces}}= VDOT Calculator =The idea of [[VDOT]] is at the heart of [[Jack Daniels Running Formula]]. To find out your [[VDOTVO2max|V̇O<sub>2</sub>max]] and associated paces, you will need the results of a recent race into the VDOT Calculator form below. This will give you a series of equivalent times for other distances. * This calculator will give you a list of paces for various workout types and distances. * As well as being a 'VDOT Calculator', it is also a 'FIRST Calculator', as it lists the paces for the [[FIRST]] training program. * You may have several race results that indicate different VDOT [[VO2max|V̇O<sub>2</sub>max]] values. If the races are all reasonably recent and reflect your current fitness level, use the best VDOT number. If you've been injured or had a break from training since your last race, you should not use an old race result. * This VDOT Calculator will also attempt to compensate for races run in hot conditions. This is based on the research documented at [[Impact of Heat on Marathon Performance]] and is an estimate only. If you enter your weight, the VDOT Calculator calculator will predict your race performances at different body weights, assuming the weight change is due to body fat only. * If you provide your greatest weekly distance, this This calculator no longer generates VDOT paces nor will it output the [[Long Run|long runs]] for the Jack Daniels marathon Plan A plans. Jack Daniels requested the removal of this functionality. * If you provide your power values, the calculator will display running power for each pace. It modifies the simple "1 watt per Kg per meter" approximation with an offset. I find that a weight 1.5Kg less than my real weight and Elite Plansan offset of 22w matches [[Stryd]] for me.
<html>
<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/wiki/VDOT_Results" name="VDOT">
<table style="text-align: left;" border="
10"
cellpadding="1" cellspacing="1">
<tbody>
<tr
><td>
<
tdlabel for="Distance">Distance
</label> </td>
<td>
<
input select id="Distance" name="Distance"
> <option value="0
" type="radio">1500 Meters
<br> <
input name="Distance" option value="1
" type="radio">Mile
<br> <
input name="Distance" option value="2
" type="radio">3K
<br> <
input name="Distance" option value="3
" type="radio">2 Miles
<br> <
input name="Distance" option value="4"
typeselected="
radioselected">5K
<br> <
input name="Distance" option value="5
" type="radio">8K
<br> <
input name="Distance" option value="6
" type="radio">5 Mile
<br> <
input name="Distance" option value="7
" type="radio">10K
<br> <
input name="Distance" option value="8
" type="radio">15K
<br> <
input name="Distance" option value="9
" type="radio">10 Mile
<br> <
input name="Distance" option value="10
" type="radio">20K
<br> <
input name="Distance" option value="11
" type="radio">Half Marathon
<br> <
input name="Distance" option value="12
" type="radio">25K
<br> <
input name="Distance" option value="13
" type="radio">30K
<br> <
input name="Distance" option value="14
" checked="checked" type="radio">Marathon
<
br/select>
</td>
</tr>
<tr
><td>
<
tdlabel for="Time">Time
</label> </td>
<td>
<
table styleinput maxlength="3" size="
text-align: left;3"
bordername="
0Hours"
cellpaddingvalue="0"
cellspacingstyle="
0border:1px solid #F7730E;">
<tbody> <tr> <td>:<input maxlength="3" size="3" name="
HoursMinutes" value="0
" style="border:1px solid #F7730E;">
<br> </td> <td>Hours</td> <td>:<input maxlength="3" size="3" name="
MinutesSeconds" value="0
" style="border:1px solid #F7730E;">
</td>
</tr><tr><td> <label>Body Weight<
td/label>
Minutes </td>
<td>
<input maxlength="3" size="3" name="
SecondsWeight" value="
0" style="border:1px solid #F7730E;">
<
/tdselect name="WeightUnits">
<
tdoption selected="selected">
SecondsKg</
tdoption>
<option>Pounds</
troption>
</
tbodyselect>
<label>Given body weight, we can estimate how weight changes will impact performance</
tablelabel>
</td>
</tr>
<tr
><td>
<label>Body Fat<
td/label>
Heat Index (optional) </td>
<td>
<
table styleinput maxlength="3" size="
text-align: left;3"
bordername="
0BodyFat"
cellpaddingvalue="
0"
cellspacingstyle="
0border:1px solid #F7730E;">
<
tbodylabel>Given body weight and body fat %, we can improve our estimate of performance changes</label>
</td></tr><tr>
<td> <label>Weight for Power (optional, Kg.)</label> </td><td>
<input maxlength="
35" size="
35" name="
TemperaturePowerKg" value="
" style="border:1px solid #F7730E;">
<
/tdlabel>
Power Offset<
td/label>
<
select input maxlength="3" size="3" name="
TempUnitsPowerOffset" value="0"
> <option selectedstyle="
selectedborder:1px solid #F7730E;"
>Fahrenheit</option>
<
optionlabel>
CentigradeTo match Stryd, try 1.5Kg less than real weight and 22w offset</
optionlabel>
</select> </td>
</tr>
<
/tbodytr>
<
/table> </td>
</tr> <
trlabel>
<td>Body Weight Heat Index (optional)</
tdlabel>
<
/td>
<
table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"td>
<tbody> <tr> <td> <input maxlength="3" size="3" name="
WeightTemperature" value="
" style="border:1px solid #F7730E;"></
td> <tdlabel>
<select name="
WeightUnitsTempUnits">
<option>
KgFahrenheit</option>
<option selected="selected">
PoundsCentigrade</option>
</select>
</td>
</tr>
<
/tbody> </tabletr>
<
/td>
</tr> <tr> <
tdlabel>Max Weekly Distance(optional
, miles/Km)
</label> </td>
<td>
<input maxlength="3" size="3" name="Mileage" value="
" style="border:1px solid #F7730E;">
Use miles unless 'Metric' is checked, in which case use Km. </td>
</tr>
<tr>
<td> <
tdlabel>Extra Distances (8K, etc.)</label>
</td>
<td>
<input name="Unusual" value="Unusual" type="checkbox">
Show Unusual Distances (8K, etc.) </td>
</tr>
<tr
><td>
<
tdlabel>Distances Beyond 50K</label>
</td>
<td>
<input name="Longer" value="Longer" type="checkbox">
Show Longer Distances (Beyond 50K)</label> </td>
</tr>
<tr
><td>
<label>Metric<
td/label>
</td>
<td>
<input name="Metric" value="Metric" type="checkbox
" checked="true">
Show paces in min/Km rather than min/mile, plus over values in metric units. </td>
</tr
><tr><td>
</tbody>
</table>
<br/> <input type="submit"
valuestyle="
Submitborder:1px solid #F7730E;background-color:white; color:black" />
<br> </form>
</html>
Note: you must enter the time of a race you have completed, not your target time for a race. Please repeat out loud "I will enter the time of a race I've completed". More seriously, this is a very common mistake that you need to avoid. Train based on your current fitness, not the fitness you hope to achieve. If you put in a target pace rather than an actual pace you are missing the point of the system. Jack Daniels paces are intended to provide a pace that produces a specific training stress. If you don't use a previous race pace, you will be using the wrong pace.