Running Calculators
Running Pace Calculator
Calculate pace, time, and distance for any running workout or race.
Use Calculator →Race Pace Calculator
Get your ideal race pace and split times for any distance.
Use Calculator →Race Time Predictor
Predict your finish time for 5K, 10K, half marathon, and marathon.
Use Calculator →Pace Converter
Convert between min/km, min/mile, km/h, and mph.
Use Calculator →Treadmill Pace Calculator
Convert treadmill speed to outdoor equivalent pace.
Use Calculator →Run/Walk Calculator
Plan run/walk intervals for training and racing.
Use Calculator →Distance Converter
Convert between miles, kilometers, and meters.
Use Calculator →KM to Miles Converter
Quick conversion between kilometers and miles.
Use Calculator →Marathon Pace Calculator
Mile and kilometre splits, checkpoint times, and negative split plans for race day.
Use Calculator →Shoe Replacement Calculator
Work out when to replace running shoes from weekly mileage, shoe type, and body weight.
Use Calculator →Race Nutrition Calculator
Carbs per hour, calories, fluid, and gel counts for your race distance.
Use Calculator →Track Conversion Calculator
Convert 3000m to 2 mile, 1500m to mile, and other track equivalents.
Use Calculator →Heart Rate Calculators
The gear these numbers assume
Every pace, zone and power figure on this page assumes something is measuring it. These are the three that cover running, cycling and the threshold work in between.
Multisport with the training-load and threshold metrics most of these calculations assume you can actually see day to day.
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Heart Rate Zone Calculator
Calculate your 5 training zones based on max HR or LTHR.
Use Calculator →Max Heart Rate Calculator
Estimate your maximum heart rate using multiple formulas.
Use Calculator →Target Heart Rate Calculator
Find your target HR for fat burning or cardio training.
Use Calculator →Karvonen Formula Calculator
Calculate zones using heart rate reserve method.
Use Calculator →LTHR Zone Calculator
Training zones based on lactate threshold heart rate.
Use Calculator →Lactate Threshold Calculator
Estimate your lactate threshold pace and heart rate.
Use Calculator →Advanced Heart Rate Zones
Personalised zones from multiple formulas, including Karvonen and threshold methods.
Use Calculator →Heart Rate Reserve Calculator
Enter resting and maximum heart rate for five Karvonen training zones.
Use Calculator →Cycling Calculators
FTP Calculator
Calculate Functional Threshold Power and training zones.
Use Calculator →Bike Gearing Calculator
Calculate gear ratios, speed, and cadence relationships.
Use Calculator →Cadence Speed Calculator
Find your speed based on cadence and gear ratio.
Use Calculator →Power to Weight Calculator
Calculate your watts/kg ratio for climbing performance.
Use Calculator →Watts to Calories Calculator
Convert cycling power output to calories burned.
Use Calculator →FTP Improvement Calculator
Track and project your FTP gains over time.
Use Calculator →Cycling Calorie Calculator
Calories burned cycling from weight, duration or distance, and intensity.
Use Calculator →Saddle Height Calculator
Find your bike seat height from inseam using the LeMond method.
Use Calculator →Bike Frame Size Calculator
Frame size from height and inseam for road, gravel, and mountain bikes.
Use Calculator →Training Stress Score Calculator
TSS, rTSS, and hrTSS for cycling and running sessions.
Use Calculator →Performance & Fitness
VO2 Max Calculator
Estimate your maximal oxygen uptake from race times.
Use Calculator →Cooper Test Calculator
Calculate VO2 max from 12-minute run distance.
Use Calculator →Calories Burned Calculator
Calculate calories burned during running and walking.
Use Calculator →BMI Calculator
Calculate Body Mass Index and healthy weight range.
Use Calculator →RMR Calculator
Calculate Resting Metabolic Rate and daily calorie needs.
Use Calculator →Training Load Calculator
Calculate TSS, ATL, CTL, and training stress balance.
Use Calculator →Recovery Calculator
Estimate recovery time based on workout intensity.
Use Calculator →Sweat Rate Calculator
Calculate your sweat rate for hydration planning.
Use Calculator →Aerobic/Anaerobic Calculator
Determine your aerobic and anaerobic thresholds.
Use Calculator →VO2max Estimation Calculator
Five methods including the Cooper Test, Rockport Walk, and 1.5 mile run.
Use Calculator →YMCA Cycle Ergometer Test
Estimate VO2 max from a submaximal stationary bike test.
Use Calculator →Training Load Balance
Acute to chronic workload ratio and injury risk from your training history.
Use Calculator →Interactive Tools & Timers
Interval Timer
Customizable interval workout timer with audio cues and presets.
Start Timer →Tabata Timer
Classic 20/10 Tabata protocol with calorie tracking and history.
Start Timer →Pace Band Generator
Create printable wristband splits for race day pacing.
Generate Band →Pace Band & Race Card
Pace bands and race cards with splits and nutrition for cycling, running, and triathlon.
Build Card →Progress Tracker
Track weight, FTP, pace, and more with charts and goals.
Track Progress →Body Composition Calculator
Calculate body fat % and lean mass using Navy method.
Use Calculator →Age-Graded Calculator
Compare race times across ages using WMA tables.
Use Calculator →Pace to Speed Converter
Convert minutes per mile and per kilometre to mph and kph.
Use Calculator →Windchill Calculator
Windchill, frostbite risk, and clothing guidance for cold sessions.
Use Calculator →Need a Complete Training Plan?
Generate a personalized training plan for running, cycling, triathlon, or Hyrox. Export directly to your calendar.
Build Your Training Plan →