Concept
VDOT
A race-performance score that combines running speed and sustained duration, then translates the result into training pace ranges.
What it represents
VDOT estimates performance fitness from a recent race. It resembles a VO2Max value numerically, but it is a performance model rather than a laboratory measurement.
Why race quality matters
The estimate assumes a hard, well-paced effort over an accurate distance. Heat, hills, fatigue, and poor pacing can lower the score.
How training paces are used
E, M, T, I, and R paces serve different purposes and should guide planned sessions rather than turn every run into a test.
Use a representative recent race, select the range matching the workout purpose, and keep effort and recovery as final checks.
VDOT is not a laboratory VO2Max result, and a higher VDOT does not mean every run should become faster.