For the dedicated athlete

Train with
purpose

🎁 Black Friday 2026: what’s worth buying for runners and cyclists →

Free running and bike calculators (pace, km to miles, heart rate zones, FTP, gearing) and personalized training plans built for runners, cyclists, and triathletes.

Build Your Plan Explore Tools Race-Day Kit Builder

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The Companion Book

The heart-rate zones, field tests and base plans behind the calculators on this site, in one book.

Zone 2 Training for Runners and Cyclists by Drew Calloway, book cover
The companion book Zone 2 Training for Runners and Cyclists by Drew Calloway

Find your heart rate zones, build an aerobic base with 8- and 12-week plans, and use pace and power tables to train easy and race faster. Inside: zone tables by age, max HR, heart rate reserve (Karvonen) and LTHR, field tests for max HR, LTHR and FTP, four ways to verify Zone 2 without trusting your watch, and complete base plans for running and for cycling.

Paperback on Amazon Kindle edition

Top Picks for Training Season

The four pieces of gear our calculators reference most: a watch that tracks every zone, a trainer for structured workouts, the chest strap that makes heart-rate math accurate, and a race-day shoe.

As an Amazon Associate we earn from qualifying purchases. Prices are approximate and change often.

Garmin Forerunner 265 GPS running watch Garmin Forerunner 265 AMOLED training watch with pace, training zones, and VO2 max estimates built in. Under $500 Check on Amazon Wahoo KICKR Core 2 smart trainer with Zwift Cog Wahoo KICKR Core 2 Smart trainer with Zwift Cog. Controlled power for the indoor intervals our cycling plans call for. Under $1,000 Check on Amazon Polar H10 chest strap heart rate monitor Polar H10 The gold-standard chest strap. Makes every heart-rate zone calculator on this site more accurate. Under $250 Check on Amazon Nike Alphafly 3 carbon-plate racing shoe Nike Alphafly 3 Carbon-plate marathon racer. The shoe to pair with the race times you plan here. Under $250 Check on Amazon

Training Plans

Science-backed periodized programs based on Jack Daniels, Joe Friel, and 80/20 polarized training methodology. Export directly to your calendar.

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Running

5K to 100-Mile Ultra

Build my plan
🚴

Cycling

Century & Gran Fondo

Build my plan
🏊

Triathlon

Sprint to Ironman

Build my plan
💪

Hyrox

Open, Pro & Doubles

Build my plan
Build Your Plan

Find Your Gear

Answer a few quick questions and get personalized equipment recommendations matched to your goals and budget.

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Spin Bike Finder

5 questions to find the right indoor bike for your goals.

Take the Quiz 🏃

Treadmill Finder

6 questions to match you with the best treadmill.

Take the Quiz 🚣

Rowing Machine Finder

6 questions to find the right rower for you.

Take the Quiz 🏋️

Home Gym Builder

6 questions to build your ideal rack setup.

Take the Quiz
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Ready-to-Shop Setups

Skip the research rabbit hole. Four complete kits with real products and prices: Beginner Runner, Triathlon Race Day, Bike Commuter, and Hyrox Training.

Shop the Kits 🎁

Holiday Gift Guides

Gifts for runners, cyclists and triathletes, ordered from the big gift down to stocking stuffers, plus a gift finder that matches the gift to their training level.

See the Gift Guides

Performance Calculators

25+ free tools to optimize every aspect of your training

Browse the full index of all free calculators, or jump to the running calculator suite and the cycling calculator suite. The guides go deeper: read our altitude training guide for runners and cyclists and our muscle cramp prevention guide.

❤️ Heart Rate & Zones

Heart Rate Zones
Calculate your 5 training zones
Zone 2 Calculator
Find your aerobic base zone
Max Heart Rate
Estimate your maximum HR
Lactate Threshold
Find your LTHR

🏃 Running

Pace Calculator
Calculate pace, time, distance
KM to Miles Calculator
2.0 km, 5.0 km, 10K or any distance in miles
Race Predictor
Predict your finish times
Treadmill Pace
Convert speed to pace
Calories Burned
Track energy expenditure
Pace Band & Race Card
Splits + nutrition for race day

🚴 Cycling

FTP Calculator
Functional Threshold Power
 New
Climb Time
Predict mountain climb duration
 New
Drafting Power
Watts saved behind a wheel
 New
Chain Length
Park Tool big-big formula
Bike Gearing
Optimize gear ratios
Power to Weight
Calculate your W/kg
Watts to Calories
Convert power to energy
Frame Size
Pick the right frame for your height

🎽 VO2 Max & Fitness

VO2 Max Calculator
Estimate aerobic capacity
Cooper Test
12-minute run test
Training Load
Track training stress
Recovery Calculator
Optimize recovery time
Group of runners training on a track

Why athletes choose us

Science meets
simplicity

Every calculator is built on peer-reviewed research and validated methodologies. No accounts required, no hidden fees, just accurate tools for serious athletes.

Common Questions

Are these training plans really free?

Yes. Generating plans and calendar (.ics) export are free for everyone, with no signup. PDF, Excel/CSV, saved plans and share links are part of Premium, a $12 one-time unlock.

What training methods are used?

Our plans incorporate principles from Jack Daniels, Joe Friel, 80/20 Endurance, and proven ultramarathon coaching methodologies.

Can I customize the training plans?

You can set your experience level, weekly availability, race date, and preferred long workout day. Export to spreadsheet for full customization.

How accurate are the calculators?

All calculators use peer-reviewed formulas and established sports science. We cite sources and explain methodology for full transparency.