Running & Cardio

Pace, race prediction, heart rate zones, VO2 max, cycling power and swimming.

• 10K Pace Calculator The pace per km and per mile for a target 10K time, with splits for the whole race.
• 5K Pace Calculator The pace per km and per mile for a target 5K time, with splits for the whole race.
• Critical Swim Speed (CSS) Calculator Your critical swim speed and threshold pace from a 400 m and a 200 m time trial.
• Cycling Power Calculator The watts needed to ride at a speed, from gravity, rolling resistance, air drag and drivetrain loss.
• FTP Calculator FTP from a 20-minute test, with Coggan power zones and watts per kilogram.
• Half Marathon Pace Calculator The pace per km and per mile for a target half marathon time, with splits for the whole race.
• Heart Rate Zones Calculator Max heart rate, a target heart rate by the Karvonen method, and a five-zone training table.
• Marathon Pace Calculator The pace per km and per mile for a target marathon time, with splits for the whole race.
• Mile Pace Calculator The pace per km and lap times for a target mile, with splits for the whole race.
• Race Time Predictor Calculator Predict a race time at another distance from a recent result, using the Riegel formula.
• Running Pace Calculator Solve for pace, time or distance from the other two, and convert a pace to speed.
• Split Times Calculator A split-by-split race plan from a target time, with even or negative splits.
• Swim Pace Calculator Your swim pace per 100 m and per 100 yd, from a time and distance.
• Treadmill Calculator The VO2 and METs of walking or running at a treadmill speed and incline, from the ACSM equations.
• VO2 Max Calculator Estimate VO2 max from a Cooper 12-minute test, a race result or your resting and max heart rates.