Running Calculators
Last updated: September 2026
Heart Rate Training Zones Calculator
Calculate your personalised heart rate training zones using the Karvonen heart rate reserve method, which factors in resting heart rate to give zones that actually reflect your cardiovascular fitness.
Running Hydration Calculator
Estimates how much fluid you need to drink before, during, and after a run based on your body weight, ambient temperature, run duration, and effort level.
Training Load Calculator
Quantifies your weekly training load score from session duration, perceived exertion, weekly volume, experience level, and recovery quality.
VO2 Max Calculator
Estimate your VO2 max β the maximum rate at which your body can take up and use oxygen during exhaustive exercise β from a recent race time without needing a lab treadmill or metabolic cart.
Running Injury Risk Calculator
Scores your running injury risk as a percentage based on weekly mileage, how sharply you increased it, your experience level, and recovery quality.
Marathon Time Predictor
Predict your marathon finish time from a recent 5K, 10K, or half marathon result using empirical scaling factors tuned to typical recreational runners.
Running Stride Rate Calculator
Find your ideal running cadence (steps per minute) based on your height, current pace, target pace, and terrain.
Marathon Training Calculator
Plan your marathon buildup by calculating a weekly mileage target and ideal training paces from your goal finish time.
Running Economy Calculator
Calculates a running economy score that reflects how efficiently you convert aerobic capacity into race speed, accounting for VO2 Max, pace, body weight, and experience.
Training Zone Calculator
Calculate your personalized heart rate training zones using the Karvonen or percentage-of-max-HR method.
Race Split Calculator
Plan your race pace by calculating per-mile or per-km splits from your goal finish time.
Running Cadence & Stride Calculator
Estimates your target running cadence (steps per minute) and stride length based on your height, current pace, and experience level.
Marathon Fueling Calculator
Calculates how many grams of carbohydrates you need during a marathon or long race based on body weight, expected finish time, intensity, and weather.
Training Pace Zones Calculator
Determine your personalized running pace zones from a recent race result.
Altitude Pace Adjustment
Estimate how much slower your running pace will be at elevation compared to sea level.
Race Time Predictor
Predict your finish time at any race distance using a recent result from a different distance.
Running Cadence Optimizer
Find your optimal running cadence in steps per minute based on your height, current pace, and running style.
Race Pace Calculator
Find the exact per-mile or per-kilometer pace you need to hit your finish-line goal.
Race Finish Time Calculator
Predict your total race finish time from distance and your planned pace per kilometre.
Running Calorie Burn Calculator
Estimate the calories you burn on any run by entering your weight, distance, pace, and terrain type.
Marathon Training Pace Calculator
Determine your personalised easy, tempo, interval, and long-run training paces from your marathon goal time.
Running Power Zone Calculator
Calculate your running power zones from your critical power output and body weight, adjusted for training altitude.
Running Recovery Time Calculator
Estimate how many hours of recovery you need between hard running sessions based on workout duration, intensity, age, and fitness level.
Running Heat Index Calculator
Estimate how much to slow your easy run pace on hot, humid days to maintain equivalent effort and avoid heat illness.
Marathon Taper Calculator
Calculates the recommended weekly training volume for each week of your pre-race taper, scaling down from peak mileage based on your recovery rate, taper length, and race distance.
Taper Schedule Calculator
Determine how much to reduce your weekly mileage during the weeks before a marathon or half marathon.
Running Race Equivalency Calculator
Predict your expected finish time at any race distance using a recent race result.
Altitude Running Adjustment Calculator
Estimate how much slower your running pace will be at high altitude compared to sea level.
Treadmill Pace Converter
Converts treadmill speed (MPH or KPH) to running pace (per mile or per km) while accounting for incline grade.
Pace Calculator
Find your running pace in minutes per kilometer (or per mile) by dividing total run time by distance covered.
Running Calories Calculator
Estimate calories burned on a run based on body weight, distance covered, and pace using empirical multipliers from exercise physiology research.
Running Pace Calculator
Convert between finish time, distance, and pace for any running workout or race.