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Training and racing calculators

Set training paces from a recent race, work out heart rate zones, plan your taper and race-day fueling, and run intervals with a timer. Each tool states the formula or guideline it uses.

Training pace calculatorEasy, tempo and interval paces from a raceHeart rate zones5 zones from age, max or resting HRVO2 max calculatorCooper test, 1.5-mile run or a raceCadence calculatorSteps per minute from a count or paceStride length calculatorStep and stride length from pace or a countSteps to milesSteps to miles, and steps per mileTaper calculatorWeek-by-week mileage before a raceCarb loading calculatorGrams of carbs a day before a raceRace fueling calculatorCarbs per hour and gels for race daySweat rate calculatorFluid lost per hour from a weigh-inRun walk timerRun/walk intervals with beeps and voiceRunning interval timerTimer for track repeats, fartlek and hill repsAge grading calculatorAge grade % for any road raceRockport walk testVO2 max from a fast 1-mile walkHarvard step testFitness index from a 5-minute step testBruce protocol calculatorVO2 max from Bruce treadmill time

More: Pace calculators · Pace charts and bands · Calorie calculators · Track, triathlon and bike · Guides · All tools

Train at the right effort

Most runners improve fastest when easy days are truly easy and hard days are measured. The training pace calculator turns one recent race into easy, marathon, threshold, interval and repetition paces using the Daniels and Gilbert oxygen-cost equations, and lists rep times for the track. If you train by heart rate instead, the heart rate zone calculator gives five zones from your age or a measured maximum, with the Karvonen method when you know your resting rate.

Close to race day, the taper calculator spreads a volume cut over two or three weeks, following the 2007 Bosquet meta-analysis. The carb loading, race fueling and sweat rate calculators turn the published sports nutrition guidelines into grams and litres for your weight and finish time.

On the road, the run walk timer and running interval timer beep, vibrate and can speak each change, and keep the screen awake while they run.

Fitness tests: estimate VO2 max from a one-mile walk, the Harvard step test or a Bruce treadmill test, and compare races across ages with age grading.