VDOT: How to Bloom Your Potential into Performance
Hi, I'm Alex.
Today, I want to share a story about the sincerity that lies beyond the 'numbers' we face when standing on the track. While many people want to run faster and further, the value I prioritize most while building apps is knowing the current state of my body accurately. I believe that only when we have a foundation of self-care can we truly share warm energy with others.
Today, I'd like to talk about how we can run healthily while listening to our body's voice through VDOT, a concept proposed by the legendary coach Jack Daniels.
What is VDOT? (The Harmonious Efficiency of Running)
VDOT isn't just about the size of your "engine." Scientifically, it is a concept that combines your maximal oxygen uptake (VO₂max) with Running Economy, which shows how smoothly and efficiently you run.
- VO₂max: The 'theoretical potential' showing how much oxygen your heart and lungs can take in.
- VDOT: The 'practical ability' to actually push off the ground using that oxygen.
Your Own Personalized Training Recipe Using VDOT
The VDOT levels provided by our app are not scores meant to evaluate you. They exist to guide you toward the optimal speed for training safely and enjoyably today.
| Training Type | Purpose | VDOT's Guide |
|---|---|---|
| Easy | Basic fitness, injury prevention | "It's okay to go slow. Taking care of your body is part of training." |
| Marathon | Marathon race pace feel | "It's time to build the patience to move steadily toward your goal." |
| Threshold | Breaking endurance limits | "This pace, where you're a bit out of breath but enjoying it, makes you strong." |
| Interval | Maximizing potential | "It's a tough stretch, but once you pass this hump, your engine will grow an inch taller." |
| Repetition | Speed and efficiency | "Short and intense! This is the process of your body becoming lighter and more agile." |
Listening to Your Body's Voice (HRV, TSB, and VDOT)
VDOT is not a fixed number. Just like the waves in our hearts, it can change from yesterday to today.
- If your HRV (Heart Rate Variability) is low or your accumulated fatigue (TSB) is high, your practical VDOT for today might be temporarily lower.
- When the data says you need 'rest,' instead of obsessing over numbers, please gift yourself some warm relaxation. We can only offer more warmth to the world when we are at peace first.
Trust the Sweat Behind the Numbers
There's no need to be arrogant about high numbers or intimidated by low ones. The most important question is: "Did I run enjoyably today at a pace that fits my body?"
If the VDOT numbers in our app are rising bit by bit, it's evidence that your body has become stronger or that you've finally realized 'how to enjoy' running. I will sincerely cheer you on so that you can run healthily while cherishing yourself!
How is your condition today? Why not take a look at your VDOT chart and check if you might be overexerting yourself?
