- Calculate your VDOT score from any race result using Jack Daniels' proven formula. Get personalized training paces and race predictions across all distances.
-
- VDOT is a measure of your current running fitness developed by legendary coach
- Jack Daniels. It represents your effective VO₂max — how much oxygen your body
- can use while running. A single race result is enough to calculate it.
-
-
-
- Enter any recent race result to get your VDOT score
-
-
- Get equivalent race time predictions from 800m to the marathon
-
-
- Receive science-based paces for 5 Daniels training zones
-
-
- Easy, Marathon, Threshold, Interval, and Repetition paces
-
-
-
-
-
-
- {/* Input Form */}
- {!result ? (
-
-
-
- Enter a Recent Race Result
-
-
- {/* Distance Selection */}
-
-
-
- {INPUT_DISTANCES.map((d) => (
-
- ))}
-
- {errors.distance && (
-
- {errors.distance}
-
- )}
+
+
+
+ {/* Wider container for dashboard layout */}
+
+ {/* Hero — compact when showing results */}
+ {!result ? (
+
+ ) : (
+ /* Compact header bar in results mode */
+
+
+
+
+
VDOT Dashboard
+
+ {inputs.distanceName} · {(() => { const h = parseInt(inputs.hours || "0"); const m = parseInt(inputs.minutes || "0"); const s = parseInt(inputs.seconds || "0"); const parts = []; if (h > 0) parts.push(`${h}h`); if (m > 0) parts.push(`${m}m`); if (s > 0) parts.push(`${s}s`); return parts.join(" "); })()}
+
-
- {/* FAQ Section — always visible for SEO */}
-
-
- Frequently Asked Questions
-
-
-
-
-
- What is VDOT in running?
-
-
-
- VDOT is a performance-based fitness metric developed by exercise physiologist and coach
- Jack Daniels. It stands for “V-dot-O₂max” and represents the rate of oxygen
- consumption your body can sustain. Unlike a lab VO₂max test, VDOT is estimated from
- your race results, making it practical for every runner.
-
-
-
-
-
- How do I calculate my VDOT?
-
-
-
- Select a race distance (800m to Marathon), enter your finish time, and press
- “Calculate VDOT.” The calculator uses the Daniels & Gilbert oxygen-cost and
- time-limit equations to compute your VDOT score and all corresponding training paces.
-
-
-
-
-
- What are the 5 VDOT training zones?
-
-
-
-
Jack Daniels defines five training intensities:
-
-
Easy (E): 59–74% VO₂max — Builds aerobic base and promotes recovery
Repetition (R): 105%+ VO₂max — Develops speed and running economy
-
+ )}
+
+ ) : (
+ /* ─── RESULTS DASHBOARD ─── */
+
+ {/*
+ Dashboard grid:
+ ┌──────────────┬───────────────────┐
+ │ VDOT Score │ Training Zones │
+ │ (gauge) │ (5 zones) │
+ ├──────────────┤ │
+ │ Workouts │ │
+ │ (4 cards) │ │
+ ├──────────────┴───────────────────┤
+ │ Race Predictions │ What If? │
+ └──────────────┴───────────────────┘
+ */}
+
+ {/* Row 1: Score + Zones (side by side on lg) */}
+
+ {/* Left: Score + Workouts stacked */}
+
+
+
-
-
-
-
- Can I predict race times from my VDOT?
-
-
-
- Yes. Once your VDOT is calculated from one race distance, the calculator predicts
- equivalent finish times for all standard distances from 800m to the marathon.
- These predictions assume equal training across all energy systems.
-
-
-
-
- What is a good VDOT score?
-
-
-
- VDOT scores typically range from 20 to 85+. Beginner runners often score 20–30,
- recreational runners 30–40, competitive club runners 45–55, advanced runners 60–70,
- and elite athletes 70–85+. A 20:00 5K corresponds to roughly VDOT 50.
-
-
-
-
-
- How is VDOT different from VO₂max?
-
-
-
- VO₂max is measured in a lab and reflects your maximum oxygen uptake. VDOT is a
- “pseudo VO₂max” estimated from race performance — it captures not just your
- aerobic ceiling but also your running economy and lactate tolerance. Two runners
- with the same lab VO₂max can have different VDOT scores.
-
-
+ {/* Right: Training Zones */}
+
+
+
+
+
+ {/* Row 2: Race Predictions + What If (side by side on lg) */}
+
+
+
+
+
+
+
+
+ )}
- {/* The Science Behind VDOT — collapsible for interested readers */}
-
-
-
- {showScience && (
-
-
-
- VDOT was developed by exercise physiologist and running coach{" "}
- Jack Daniels. It stands for “V-dot-O₂max” —
- the rate of oxygen consumption — and represents your current
- running fitness level.
-
-
- How It Works
-
-
-
- VO₂ cost equation: Calculates the oxygen
- cost of running at a given velocity using the formula:
- VO₂ = -4.6 + 0.182258v + 0.000104v²
-
-
- %VO₂max equation: Estimates what fraction
- of your VO₂max you can sustain for a given race duration
-
-
- VDOT = VO₂ / %VO₂max: Dividing the
- oxygen cost by the sustainable fraction gives your
- effective VO₂max
-
-
-
- Based on the Daniels & Gilbert oxygen cost and time-limit
- equations from “Daniels’ Running Formula” (4th Edition).
-
-
-
- )}
-
+ {/* FAQ — always visible for SEO */}
+
+
- {/* Internal links for SEO */}
-
+ {/* Related Tools */}
+
Related Tools
@@ -948,9 +240,9 @@ export function VdotCalculator() {
+ );
+}
diff --git a/vite-project/src/features/vdot-calculator/components/VdotFaq.tsx b/vite-project/src/features/vdot-calculator/components/VdotFaq.tsx
new file mode 100644
index 0000000..b1c130a
--- /dev/null
+++ b/vite-project/src/features/vdot-calculator/components/VdotFaq.tsx
@@ -0,0 +1,138 @@
+/**
+ * VdotFaq — Clean text-based FAQ with links to blog posts for deeper reading
+ */
+
+import { Link } from "react-router-dom";
+import { ArrowRight } from "lucide-react";
+
+export function VdotFaq() {
+ return (
+
+
+
+ Understanding VDOT
+
+
+ Everything you need to know about your score and training zones
+
+
+
+ {/* What is VDOT */}
+
+
+ What is VDOT?
+
+
+ VDOT is a performance-based fitness metric created by exercise
+ physiologist Jack Daniels. It stands for
+ “V-dot-O₂max” — the rate of oxygen your body
+ can consume — and represents your current running fitness.
+ Unlike a lab VO₂max test, VDOT is estimated from race results,
+ making it practical for every runner. Two athletes with the same lab
+ VO₂max can have different VDOT scores because VDOT also
+ captures running economy and lactate tolerance.
+
+
+
+ {/* The 5 Training Zones */}
+
+
+ The 5 Training Zones
+
+
+ Daniels defines five intensity levels, each targeting a different
+ physiological system:
+
+ Scores typically range from 20 to 85+. Beginners often land at
+ 20–30, recreational runners 30–40, competitive club
+ runners 45–55, advanced runners 60–70, and elite athletes
+ 70–85+. For reference, a 20:00 5K corresponds to roughly VDOT
+ 50.
+
+
+
+ {/* How it works */}
+
+
+ How the math works
+
+
+ The calculator uses two equations from Daniels & Gilbert: one
+ estimates the oxygen cost of running at a given
+ speed, and the other estimates the fraction of VO₂max you
+ can sustain for a given duration. Dividing cost by sustainable
+ fraction gives your effective VO₂max — your VDOT. From
+ that single number, equivalent race times and training paces for all
+ five zones are derived.
+
+
+ Based on “Daniels’ Running Formula” (4th Edition).
+
+
+
+ {/* Blog links */}
+
+
+ Learn more
+
+
+ {[
+ {
+ title: "Understanding VDOT and Training Paces",
+ slug: "understanding-vdot-training-paces",
+ },
+ {
+ title: "Tempo Runs: The Workout That Made Me Faster",
+ slug: "tempo-runs-explained",
+ },
+ {
+ title: "How to Pace a 5K Without Blowing Up",
+ slug: "how-to-pace-a-5k-without-blowing-up",
+ },
+ {
+ title: "Why Easy Runs Feel Too Slow Until They Click",
+ slug: "why-easy-runs-feel-too-slow",
+ },
+ ].map((post) => (
+
+
+ {post.title}
+
+
+
+ ))}
+
+
+
+ );
+}
diff --git a/vite-project/src/features/vdot-calculator/components/VdotHero.tsx b/vite-project/src/features/vdot-calculator/components/VdotHero.tsx
new file mode 100644
index 0000000..30ab9ea
--- /dev/null
+++ b/vite-project/src/features/vdot-calculator/components/VdotHero.tsx
@@ -0,0 +1,94 @@
+/**
+ * VdotHero — Premium gradient header with breadcrumbs and VDOT explainer
+ */
+
+import { useState } from "react";
+import { Link } from "react-router-dom";
+import { ChevronDown, Activity } from "lucide-react";
+
+export function VdotHero() {
+ const [showInfo, setShowInfo] = useState(false);
+
+ return (
+
+ {/* Background decoration */}
+
+
+
+
+ {/* Breadcrumb */}
+
+
+ {/* Title */}
+
+
+
+
+
+ VDOT Running Calculator
+
+
+
+
+ Calculate your VDOT score from any race result using Jack Daniels' proven formula.
+ Get personalized training paces and race predictions across all distances.
+
+
+ {/* What is VDOT expandable */}
+
+
+ {showInfo && (
+
+
+ VDOT is a measure of your current running fitness developed by legendary coach
+ Jack Daniels. It represents your effective VO₂max — how much oxygen your body
+ can use while running.
+
+
+
+
+ Enter any recent race result to get your VDOT score
+
+
+
+ Get equivalent race time predictions from 800m to the marathon
+
+
+
+ Receive science-based paces for 5 Daniels training zones
+
+
+
+ Easy, Marathon, Threshold, Interval, and Repetition paces
+