VO2max, vVO2max or VDOT? What is it and why should I care?

VO2max is the maximal rate of oxygen consumption your exercising muscles can utilize. For many years VO2max was “king”, the higher it got, the better you ran, or so it was thought.

In the 60s Dr. Jack Daniels, world renowned coach and exercise physiologist, began plotting oxygen consumption in correlation to distance traveled in meters per minute. This became know as “velocity@VO2max” or vVO2max. He determined that even though someone had a high VO2max that was not a guarantee of a fast performance. Research has shown that there is a positive correlation between VO2max and the “cost” of running. He discovered that there was a genetic element involved, meaning what your parents gave you, and that even someone with a lower VO2max could perform as well or better than someone with a higher VO2max if they were a more efficient runner and had better economy.

He then plotted these numbers against an economy curve of distance versus time and developed what he came to call a runner’s VDOT, which takes into account a runner’s VO2max as well as their vVO2max. Using this information he was able to develop a system of VDOT values. Using the VDOT values for an individual, based on current race performances, predictions of performance for a particular distance can be determined.

I have used Dr. Jack Daniels system of VDOT values for many years in my coaching and have coached runners to successful races and PRs and at times have been able to predict their finish times. If you don’t have current race times to use as a basis for determining your vVO2max there is a self-test that you can perform. Go to a local track and warm-up thoroughly, usually a couple of miles, then run at a fast pace that you can hold for 6 minutes and track how far you have run. This will determine your velocity@VO2max or as noted your vVO2max. Then using this number and the charts developed by Dr. Daniels, you can plot out paces for workouts and predict finish times for different distances based on your current level of fitness. One caveat, you can’t use your 5K performance time to predict your marathon finish time unless you have done the necessary training, but you can use the chart to set goals for finish times that you can strive for and see the paces necessary to accomplish those goals.

You can also use the charts to determine your interval repeats for any track work you plan to do based on the distance you will be running. Shorter races require shorter, faster intervals and longer races require longer, but still faster intervals. Volume of speed work should be equal to about 10% of your weekly mileage, but should not exceed more than about 6400 meters (approx. 4 miles). Speed sessions and Tempo runs should be separated by at least one day.

The VDOT charts are included below. If you have any questions about the use send me an email at coachwill@coachwillsathletes.com

See you at the races…
Coach Will
USA Cycling Expert Level 1 Coach
RRCA Certified Running Coach
USA Track & Field Level 2 Coach
Certified Triathlon Coach