If you’ve ever looked at your VO2max data from your watch and compared it to your VDOT score, you might have noticed they don’t always line up. It’s easy to assume they should match since both are tied to your running performance, but the reality is a little more complicated.
Let’s break it down.
VO2max vs. VDOT: What’s the Difference?
VO2max is a measure of how much oxygen your body can use during exercise. It’s often seen as a marker of aerobic potential. The higher your VO2max, the more oxygen your body can deliver to your muscles, which is important for endurance.
VDOT, on the other hand, is a performance-based score created by Dr. Jack Daniels. Instead of just looking at raw physiological data, VDOT estimates your fitness level based on your race results. It considers not just how much oxygen you can use, but also how efficiently you translate that into speed.
Why They Don’t Always Match
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Running Economy Matters
VO2max tells you how much oxygen you’re using, but it doesn’t tell you how efficiently you use it. Two runners with the same VO2max can have very different race performances if one has better running economy. VDOT reflects this by factoring in your actual race times. -
Your Watch’s VO2max Estimate Isn’t Perfect
Most smartwatches use heart rate and pace data to estimate VO2max, but this isn’t the same as getting tested in a lab. Many factors like hydration, fatigue, and even the accuracy of your heart rate monitor can throw off the reading. -
VDOT Accounts for More Than Just Oxygen
Your VDOT score includes things like race execution, mental toughness, and pacing ability. You might have a high VO2max but struggle to translate that into a great race time due to pacing errors, poor fueling, or not having enough experience racing at different distances. -
VO2max Is a Ceiling, Not a Guarantee
Just because you have a high VO2max doesn’t mean you’ll automatically run fast. It’s potential, not a prediction. VDOT, on the other hand, is based on real-world performance, which often makes it a better tool for setting training paces and race goals.
How to Use Both to Your Advantage
Instead of focusing on why they don’t match, use each tool for what it does best. VO2max can be a good indicator of aerobic fitness trends over time, but your VDOT score gives you a clearer picture of how your fitness translates to actual running performance.
If you’re looking to improve both, the key is structured training. That means a mix of easy runs, speed work, strength training, and smart recovery. And if you want guidance on how to apply these concepts to your training, I’d love to help. Whether you're chasing a PR or just trying to train smarter, I can help you put the pieces together in a way that makes sense for your goals.
If you’re ready to work with a coach who understands both the science and the art of running, let’s talk. Reach out and let’s get started.