VO2max Calculator

Know your
zones

Enter a recent race result and estimate your VO2max plus all five training zones instantly. Based on Jack Daniels' VO2max formula.

Race Result

Race Distance

Finish Time

Your Estimated VO2max

Estimated VO2max from your race performance

Training Zones

Easy 5:45 - 6:15 /km

Marathon 5:05 - 5:20 /km

Threshold 4:45 - 4:55 /km

Interval 4:15 - 4:30 /km

Repetition 3:55 - 4:10 /km

What is VO2max?

VO2max is a measure of running ability developed by coach Jack Daniels. It's essentially an estimate of your VO2max based on race performance. A 10K time of 42:00 corresponds to a VO2max of roughly 50, meaning your estimated VO2max is about 50 ml/kg/min.

Why use VO2max instead of pace?

A single VO2max value maps to training paces across all five zones. This means one race result gives you precise paces for easy runs, tempo work, intervals, and everything in between. No guessing, no "run at a comfortable pace" vagueness.

When to recalculate

Recalculate your VO2max after any all-out race effort. B-races during your training plan are perfect opportunities. Snel does this automatically when you log a B-race result, updating all your training zones in real time.

VO2max	5K	10K	Half	Marathon
35	28:21	59:06	2:12:47	4:39:40
40	24:08	50:03	1:51:49	3:54:34
45	21:00	43:24	1:36:28	3:22:03
50	18:36	38:24	1:24:15	2:56:01
55	16:42	34:26	1:15:04	2:35:26
60	15:09	31:15	1:08:02	2:18:36
65	13:50	28:33	1:02:23	2:04:30

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