Calculators and templates
Evidence-backed calculators, pacing tables, and planning templates built for runners who track the details.
Heart Rate Zone Calculator
Calculate your personalized heart rate training zones using either the percentage of max HR method or the more accurate Karvonen (heart rate reserve) formula.
Pace Zone Calculator
Calculate your training pace zones based on a recent race or time trial. Get personalized zones for easy, threshold, VO2max, and recovery running.
Run/Walk Interval Calculator
Calculate optimal run/walk intervals for beginners, long runs, or racing. Find the right ratio to build endurance while minimizing fatigue and injury risk.
Training Intensity Distribution Calculator
Analyze your training intensity distribution. Calculate if you're following the 80/20 rule and identify if you're spending too much time in the 'gray zone.'
Weekly Mileage Builder
Calculate a safe weekly mileage progression with built-in cutback weeks. Enter your current mileage and goal to get a personalized ramp-up schedule.
Weekly Training Volume Calculator
Calculate your optimal weekly running mileage based on your goal race, experience level, and available training time. Get personalized volume recommendations.
Base-Phase Checklist
A printable checklist for base building success. Track your weekly goals, consistency, and progression through a 4, 8, or 12-week base phase.