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7 free sports tools

Running and Athletics Calculators

Find the pace for your goal time, predict your race result and plan training by heart rate zone.

Pace CalculatorWork out your pace, finish time or distance from the other two, in km or miles, with a split for every kilometre or mile.Race Time PredictorEnter one recent race result to predict your times over other distances and get your VDOT with matching training paces.VO2 Max CalculatorEstimate your VO2max with three field tests and see how it rates for your age and sex.Heart Rate ZonesFind your maximum heart rate and five training zones in beats per minute, with or without your resting heart rate.Steps to kmConvert your daily step count into kilometres, miles and estimated calories, using a step length based on your height.Running Training PlanEnter your goal race, its date and your current level to get a week-by-week plan through base, build, peak and taper phases.Treadmill CalculatorTurn treadmill speed into pace, see what an incline equals on flat ground and how many calories you burn.

Pace, time and distance

Pace is how long one kilometre or mile takes you. Know two of pace, time and distance and the third follows: running 10 km in 50 minutes needs 5:00 min/km (about 8:03 min/mile). The Riegel formula is the classic way to project a result to a longer race, but for the marathon it is optimistic unless your endurance training is in place.

Heart rate zones and fitness

Heart rate zones are the simplest way to individualise training intensity. 220 − age is only a rough estimate of maximum heart rate; the Tanaka formula (208 − 0.7 × age) fits adults better, and the Karvonen method also uses your resting heart rate. VO2 max tests track aerobic capacity as a single number. If you have a health condition, talk to a doctor before hard training.

Related guides

Beginner 5K training plan: how to start running from zeroThree short run/walk sessions a week for nine weeks are enough to take most healthy beginners to a continuous 30-minute run or a first 5K. Here is the plan, the pace to use and the mistakes to avoid.Heart rate zones explained: how to calculate and use themHeart rate zones turn a vague instruction like "run easy" into a number. This guide compares the main formulas, shows a full worked example and explains when your watch can and cannot be trusted.How much water should you drink during exercise?Start hydrated (5–7 mL/kg about 4 hours before), keep body-mass loss under 2% and never finish heavier than you started. Here is how to measure your own sweat rate in kilograms or pounds and turn it into a drinking plan.Marathon training plan: how to build 16–20 weeks of trainingA good marathon plan is less about secret workouts and more about structure: a base, a build, a peak and a taper, with mostly easy running, a growing long run and a fueling strategy you have practised.Naismith's rule: how long will your hike take?Allow one hour for every 5 km (3 miles) and add one hour for every 600 m (2,000 ft) you climb. Here is how the rule works, how Langmuir and Tranter refined it, how the Alpine clubs calculate, and worked examples in metric and imperial.

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