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Calculate running pace, training zones, heart rate zones, race predictions, and VO2 Max with our advanced pace calculator. Perfect for runners, coaches, and serious athletes.
Professional Training Features
This calculator provides advanced athletic-level analysis including heart rate zones, VO2 Max estimation, race predictions, and training zone recommendations for serious athletes and coaches.
Pace: Time per unit distance (e.g., minutes per mile or kilometer).
Heart Rate Zones: Training intensity levels based on maximum heart rate.
VO2 Max: Maximum oxygen uptake capacity, a key indicator of cardiovascular fitness.
Race Predictions: Estimated finish times for different race distances based on current pace.
Enter your time: Input hours, minutes, and seconds.
Enter your distance: Choose from common race distances or enter a custom one.
Calculate Pace: Instantly see your pace per mile and per kilometer.
Analyze Splits: Use the multipoint tool to track pace variations.
Get Training Zones: View your heart rate zones and training intensities.
Race Planning: Determine the pace needed to hit your goal time.
Training: Set precise intensity zones for different workouts.
Performance Analysis: Track improvements in speed and fitness.
Coaching: Design personalized training plans for athletes.
Marathon Prep: Calculate long run paces and race day strategy.
Fitness Tracking: Monitor VO2 Max and heart rate trends.
VO2 Max is the maximum rate of oxygen consumption measured during incremental exercise. It is a key indicator of cardiovascular fitness. A higher VO2 Max generally means better endurance performance. Our calculator estimates this based on your race times.
| Pace / Mile | Pace / Km | 5K Time | Marathon Time |
|---|---|---|---|
| 6:00 | 3:44 | 18:38 | 2:37:19 |
| 7:00 | 4:21 | 21:45 | 3:03:32 |
| 8:00 | 4:58 | 24:51 | 3:29:45 |
| 9:00 | 5:36 | 27:58 | 3:55:58 |
| 10:00 | 6:13 | 31:04 | 4:22:11 |
Most runners run their easy days too hard. Keep your easy runs in Zone 2 (conversational pace) to build a massive aerobic base without overtraining. Save the hard efforts for specific workout days.