Pace Calculator

This calculator can assess the speed at which you engage in walking, running, and biking. You may enter a specified speed and distance with the calculator to evaluate traveling time or the distance covered.

Note that you do not need to enter zeros in the "Time" or "Tempo" fields. For example, the time of 5 minutes and 3 seconds does not have to be entered as 00:05:03, you can enter it as 5:3.

The Multipoint Pace Calculator

The calculator below can determine the pace over segments of a run (or other activity) for those who have access to time at intermediate points while running.

For example, this calculator can be used by a person who runs from point A to point B, then to point C. He records the time when he was at each point, and then uses online maps to determine the distance between these points. The multipoint calculator helps him determine how fast he ran between each pair of points.

This calculator can be used for running, walking, or riding training. A person can run the same route (or distance) multiple times and track their pace on that route. This will allow him to compare times between each segment (or lap) to identify areas for potential improvement.

Pace Converter

Finish Time Calculator

This online calculator estimates the time taken for an individual to finish the race based on the elapsed distance and time up to the point of calculation.

Typical Runs and Record Paces

We can determine the heart rate by counting the number of heartbeats per minute. "Pace" refers to the movement or activity rate. Both parameters are positively correlated; a faster pace is associated with a faster heart rate. By combining these tools, a person can improve their training performance, avoid overtraining, and track their fitness and growth over time.

Heart Rate and Heart Rate Zones Measuring and Estimation

Taking a person’s pulse at a peripheral location like the neck or wrist to determine their heart rate is one of the many methods used. Maximal and resting heart rates are two of the most critical measures, often adopted to predict heart rate zone goals associated with various intensities of physical activity.

Adults' regular resting heart rates (RHRs) are often between 60 and 100 beats per minute (bpm). There is a debate about whether the normal RHR is between 50 and 90 bpm. A lower RHR usually implies better heart functionality and efficiency. However, a resting heart rate (RHR) below 50 beats per minute (bpm) may show an underlying cardiac ailment or illness. The same is valid for values greater than 90 beats per minute.

A cardiac stress test is the most accurate way to determine a person’s maximum heart rate (MHR). This test entails monitoring an individual’s heart function as they perform progressively more strenuous activities. These examinations usually take between ten and twenty minutes. Some basic MHR estimations include age, which significantly correlates with heart rate.

The method for determining an individual's Maximal Heart Rate (MHR) is subject to considerable debate among health and fitness professionals. While the formula MHR = 220 – age is widely recognized and utilized for its simplicity in estimating heart rate zones for training, it is broadly acknowledged that this equation does not account for the significant interindividual variability in maximal heart rate. Such variability can occur due to differences in genetics, fitness level, gender, and other physiological factors.

Advanced models and more sophisticated methods have been developed to provide a more individualized approach to determining MHR. For example, some refined formulas, such as MHR = 206.9 - (0.67 × age), have been proposed to offer a closer estimation, although these also have limitations and are derived from population averages.

Research has shown that there can be a standard deviation of about 10 to 12 beats per minute from the MHR values predicted by these formulas, emphasizing the personalized nature of heart rate. Consequently, many health and fitness professionals advocate for direct measurement methods, such as a cardiopulmonary exercise test (CPET), for more accurate determination of MHR, especially for athletes and individuals engaged in high-intensity training.

Age-specific recommendations for levels of exercise intensity and the usual heart rates associated with such levels

Anaerobic vs. Aerobic Workout

When discussing endurance training and running, there is often a debate about anaerobic versus aerobic exercise. The primary factors that differentiate these various forms of physical activity are the length and strength of muscular contractions and the mechanism through which energy is created inside the muscle.

Anaerobic activities, which are high-intensity and short-duration exercises, typically require an effort level that pushes the heart rate to between 80% and 90% of an individual's Maximum Heart Rate (MHR). These activities include exercises like sprinting or heavy lifting where the energy demand exceeds the oxygen supply.

In contrast, aerobic exercises are those of sustained, moderate intensity, conducted at a heart rate between 70% and 80% of MHR. These types of exercises, such as steady-state running, cycling, or swimming, rely on the body's ability to fuel activity through aerobic metabolism, using oxygen to convert carbohydrates and fats into energy.

For general health and cardiovascular fitness, it is advised to perform aerobic exercise for a duration of at least 150 minutes per week of moderate intensity (50-70% of MHR), or at least 75 minutes per week of vigorous intensity (70-85% of MHR), according to the American Heart Association guidelines. This can be broken down into sessions of 20 to 30 minutes over several days to meet these recommendations.

Human muscles have enough oxygen to produce all the energy they need for training in purely aerobic exercise. In contrast, the cardiovascular system cannot supply oxygen to the muscles fast enough during anaerobic exercise. The muscles break down sugar to provide the necessary energy, leading to an excess of lactate (a byproduct of glucose metabolism).

Excess lactate causes a burning sensation in the muscles typical for anaerobic exercise. Eventually, it is hard to continue exercising if the excess lactate is not eliminated from the bloodstream in a sufficient time. Although lactate is also produced under aerobic conditions, it is utilized almost as quickly as under low levels of exercise. Only trace amounts of lactate enter the bloodstream from muscles during aerobic exercise.

Preparations for long-distance activities, including marathons, require that you understand the intricacies of aerobic exercise.

The "aerobic threshold pace" is the tempo we can maintain mainly using aerobic energy. The aerobic threshold pace requires a relatively low level of intensity and is usually maintained for several hours. Increasing your aerobic threshold pace allows you to achieve a faster, sustained pace, an essential aspect of many marathon training programs. It helps to maintain a balance between fat and carbohydrate utilization.

Some define anaerobic threshold pace as the threshold at which glycogen, rather than oxygen, becomes the body’s primary energy source. Although anaerobic training increases overall fitness, it is not always ideal for a marathon, as the anaerobic pace is not sustainable over the long term.

This does not mean that a person should not perform anaerobic training. Exercising at or just above the anaerobic threshold (the level of exercise intensity at which lactic acid builds up faster than it is eliminated from the bloodstream) can also be beneficial.

As with heart rate, the most accurate way to determine these thresholds is by testing under laboratory conditions. However, aerobic and anaerobic thresholds can also be assessed using different methods, some of which involve the use of a heart rate monitor.

The most accurate way to determine the anaerobic threshold (in addition to a blood test in the lab) is a 30-minute time trial with heart rate monitoring. In this time trial, a person must run at maximum exertion by averaging their heart rate over the last 20 minutes of running.

The average heart rate during the last 20 minutes estimates a person’s anaerobic threshold heart rate, also known as threshold lactate heart rate (LTHR). You may determine the heart rate at the aerobic threshold by taking the anaerobic threshold heart rate and subtracting 30 beats per minute from the value.

Engaging in training that postpones the point of lactate buildup in circulation is essentially what threshold training is all about. This effectively delays the point at which fatigue and exhaustion set in and enables the individual to run for longer distances and at a quicker pace.