Eight running calculators
The color on each tool shows the effort zone it covers, from Z1 (recovery) to Z5 (VO2max).
- Z1 Very light
- Z2 Light
- Z3 Moderate
- Z4 Hard
- Z5 Maximum
Heart rate
Worked out for a 38-year-old with a resting heart rate of 52 and a 45:00 10K.
Pace and race times
- Pace calculator Pace, speed or finish time: enter two, get the third. 7:15 /mi Intensity: zone 4 10K in 45:00
- Pace converter Minutes per mile to minutes per km, and back. 4:58 /km Intensity: zone 4 from 8:00 /mi
- Race time predictor Your mile to marathon times from one recent race. 3:27:01 marathon Intensity: zone 3 Riegel, from a 45:00 10K
Aerobic speed and VO2max
- Cooper test calculator Your 12-minute run distance turned into VO2max and speed. 51.3 ml/kg/min Intensity: zone 5 2,800 m in 12 minutes
- Training pace calculator Easy, threshold and interval paces from a race time. 7:25–7:47 /mi Intensity: zone 4 threshold, from a 45:00 10K
- VO2max calculator Estimated VO2max (Daniels-Gilbert) from a race result. 45.3 ml/kg/min Intensity: zone 5 45:00 10K, Daniels-Gilbert