Larry Simpson title logo
The Daniels/Gilbert Formula--Page 9

As promised, this page takes your current best measured performance at a given distance and assigns an "effective VO2max" score. For estimating your "effective" VO2 max, enter your PR race distance, your current PR time and then select the Calculate button.

Time hrs mins secs
  Effective VO2 Max mls/kg/min

We are using the same math here as used on the previous page, but it is doing just the reverse. That is, instead of calculating a predicted time from a VO2max score, we are starting with a known time and calculating the "effective VO2max" score. The word "effective" just means that the score is VO2max multiplied by a mitigating factor that is determined by one's running economy, running efficiency, biomechanics, and mental toughness. Your actual race or PR time reflects that composite.

Notice that I have placed a pull-down option for choosing either miles or kilometers. The actual "Oxygen Power" tables of Daniels and Gilbert provided cross-references in both miles and kilometers. You might want to compare the results you obtain from inserting different values in the above boxes to that on Pages 63-64 of the Daniels'Running Formula text.

The table there lists VDOT for race performance optimal times, and these should match up with what you derive here, except I have extended them to the third decimal place. To see the full range of data contained in the Daniels/Gilbert tables, You can plug in PR times for distances as low as 0.8 kilometers (800 meters) to as high as 50 kilometers.

Once your effective VO2max is known for a PR, it is a simple matter to plug that same number back into the mathematical algorithm used for Page 8 along with other distances, and predict your performance on those additional distances. We will do that on the next page. I have not written the next page yet, but I should be doing that soon. Come back again to read the update.