If you’re serious about running, chances are you’ve seen your Garmin VO₂ max score and wondered how it stacks up. Maybe you’ve also come across Jack Daniels’ VDOT system and noticed the numbers don’t match. It’s confusing, right? Both claim to measure your aerobic fitness, but they serve different purposes. Let’s break it down in a way that actually makes sense.
What’s the Difference?
Garmin VO₂ max and Jack Daniels’ VDOT are based on completely different methods. They’re both useful, but they tell you different things about your running fitness.
How They’re Calculated
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Garmin VO₂ Max is estimated using heart rate, pace, and other physiological markers while you run. It adapts over time based on your training trends.
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VDOT is based on a race result—a hard, all-out effort under ideal conditions. It’s a number that helps predict race times and set precise training paces.
What They Measure
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Garmin gives you a snapshot of your aerobic fitness and tracks progress over time.
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VDOT translates your race performance into actionable training paces.
Accuracy & Assumptions
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Garmin’s VO₂ Max is influenced by daily factors like fatigue, heat, and elevation. If your heart rate spikes one day, your score might dip.
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VDOT assumes you’re racing under ideal conditions and putting in a full effort—if you don’t, the number won’t reflect your true potential.
Which One Should You Use?
Garmin VO₂ max is great for tracking trends and seeing how your fitness is progressing. But if you’re training for a specific race, VDOT is the better tool because it helps you train at the right intensities.
Think of Garmin like a fitness report card—it’s useful, but it doesn’t tell the full story. VDOT is more like a training blueprint, helping you structure workouts based on proven performance metrics.
Both tools have value, but they’re not interchangeable. If you want to run smarter, you need to know when to rely on Garmin for fitness trends and when to use VDOT for training precision.
Want to cut through the confusion and train with a plan that actually works? Let’s talk. I help runners make sense of the numbers and turn data into real results. Whether you’re chasing a PR or just want to run stronger, I’ve got you covered.
Let’s work together—reach out and let’s build your best training plan.