Understanding VDOT: The Science Behind Running Performance

VDOT is a revolutionary training concept based on scientific research that has transformed how runners approach their training. At its core, VDOT represents a runner's current running fitness level based on race performance.

What is VDOT?

VDOT stands for the volume of oxygen consumed per kilogram of body weight per minute (VO2 max) adjusted for running economy. Unlike traditional VO2 max testing, VDOT is calculated from actual race performances, making it more practical and accessible for everyday runners.

How VDOT Works

The VDOT system works by:

1. Taking your recent race time and distance
2. Calculating your equivalent performance level
3. Providing training paces for different workout types
4. Predicting performance at other race distances

Benefits of Using VDOT

• Personalized Training Zones: Get exact paces for Easy, Marathon, Threshold, Interval, and Repetition training
• Race Prediction: Estimate performance at different distances
• Progress Tracking: Monitor fitness improvements over time
• Optimal Training Stress: Train at the right intensity for maximum benefit

Practical Application

To use VDOT effectively:

1. Input your most recent race performance
2. Use the calculated training paces consistently
3. Retest every 6-8 weeks to adjust paces
4. Focus on effort rather than exact pace when conditions vary

Remember, VDOT is a tool to guide your training, not a rigid rulebook. Listen to your body and adjust as needed while staying within the recommended training zones.