Training Calculators

This is one of our favorite run calculators – follow the instructions below to learn how to use this to help determine what paces you should aim for when running your EASY, TEMPO/THRESHOLD, RACE, and INTERVAL workouts!

You can also click on the app links below to download the “VDOT Calculator” as an app on your phone to use this great resource anytime!

HOW TO USE THIS CALCULATOR:

1. Run a “baseline” or “best effort” run like a 12-minute “COOPER TEST” and record your TIME and DISTANCE for a 12-minute time trial, 5k run, or any longer distance.

2. Enter your TIME & DISTANCE into the Calculator and then hit “CALCULATE”.

3. Click on the “TRAINING” tab…

Now look at the recommended paces…

EASY is where most of your running volume should be… for example long runs and “Maintenance Monday” runs. These paces should keep you around 70-80% of your max heart rate (aka ZONE 3) to help burn a bit of fat as a fuel source – which helps you build more endurance for long runs!

MARATHON is where your “race day” pace would be for a full (or half) distance marathon. Most of your long runs can and should be run slower than this, unless you’re a really competitive athlete pushing a full intensity “race simulation” run! You can aim for 75-85% of your Max Heart rate for these runs (high zone 3 or low zone 4), but definitely avoid going “in the red” (Zone 5). Experiment with pushing up to this pace about once per month on your long runs – right before a recovery week would be best!

THRESHOLD is where your 1-hour “best effort” pace would be – sometimes also referred to as your “tempo” pace and essentially your upper limit for a 10k to 10 mile run. Running faster will cause your heart rate to gradually increase and performance to decline rapidly, but staying below this threshold can be maintained if well fueled, rested, and if you’re watching your heart rate. Use this pace as the goal for shorter segments of your “Tempo” runs which should be run just below the threshold between a ZONE 4 and ZONE 5 intensities (about 85-90% of your max heart rate)!

INTERVAL is where you’ll do most of your short distance interval repeats on “Track” workouts, such as 800m and 1600m repeats (1/2 mile and 1-mile). This intensity is great to do in short bursts to build your VO2 Max fitness, speed, and to try and improve your running form and mechanics.

REPETITION is the upper limit of what you might aim for in very short distance repeats such as 400m (1/4 mile) efforts. Don’t go faster than this pace or you might not be able to “repeat” your interval efforts in the same time & pace!

Learn more about RUNNING SMART here.

VDOT CALCULATOR DIRECT LINK: https://runsmartproject.com/calculator/

To calculate your Max Heart Rate (MaxHR), consider using the HRmax Calculator link below for a more precise calculator that factors in your height, weight, and whether or not you are on beta blockers: https://www.ntnu.edu/cerg/hrmax

Alternatively, if you need a simple formula, try the following HUNT formula instead of the traditional “220 minus age” formula as this is generally a better formula based on a wider population sample: MaxHR = 211 – 0.64*age

If performing a 400m (or 400yd) time trial + 200m (or 200yd) time trial manually, simply enter your results in either of the following CSS calculators:
– https://trainingtilt.com/endurance-calculators
– https://effortlessswimming.com/css-calculator

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NEED A TRAINING PLAN?
Consider using TriDot to automatically update your swim assessments and receive workouts tailored to your fitness level!

GOT A GARMIN?
Garmin watches have a built-in option to select the CSS SWIM TEST workout!

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CONVERSION NOTE: To convert from METERS to YARDS, multiply by x 1.09361. To convert from YARDS to METERS use x 0.9144… or use a SWIM TIME CONVERTER like this one: https://swimswam.com/swimming-times-conversion-tool/?type=classic

For non-standard pools like 23.43 yards (LSF-IC and FFC WL), use this worksheet: http://tinyurl.com/swimmonster

Use this handy triathlon calculator!
https://www.tricalculator.com/

If you want to tailor your heart rate zones to your true metabolism, consider getting tested in our www.MetabolicAthlete.com metabolic testing lab in downtown Chicago with Coach Chris!

Through our CardioCoach Metabolic360 and VO2 Max Heart Rate Zone testing, your unique metabolic profile and heart rate zones can be uploaded into devices like Garmin watches, or apps like MyZone, Apple Watches, and training platforms like TrainingPeaks, TriDot, and RunDot!

We even offer VIRTUAL Lactate and VO2Max Testing through the INSCYD system if you can’t visit us in person!

GET TESTED or SCHEDULE A FREE CONSULT today at www.MetabolicAthlete.com

Testing…

There are many ways to complete your own “Field Test” to benchmark fitness and here are some examples:

• COOPER TEST is simply a 12 minute (e.g. run on a track)
• GARMIN GUIDED LACTATE THRESHOLD TEST (a workout option pre-built into Garmin watches)
• 5k Run, and enter results into calculators or tools like RunDot.
• In-person LACTATE TEST (with a coach)

These are all great ways to baseline your fitness, thresholds, and estimate your VO2Max (1-min explainer video) to better dial in and optimize your training and race day performance!

• TIP: Need a GARMIN device or chest strap?
  Join our 4STAR CLUB to enjoy 25% off on Garmin products!
• Learn about VO2 MAX or LACTATE (Garmin videos)