The calculators are based on the theory of 'The Secret of Running'.
Enter the distance and time of a recent run.
This is the basis for the calculations.
At the tabs you see the equivalent times for other distances and other conditions (such as wind, hills, etc.).
The table shows equivalent times for other distances.
Enter your age.
The table shows equivalent times at the optimal age (28 years).
The table shows equivalent times
after gaining or losing 1% body weight.
As a novice runner you can improve a lot. An elite runner has limited potential for improvement.
Enter your training level.
The table shows equivalent times after optimal training.
Are you a sprinter or an ultrarunner?
Enter what type of runner you are.
The table shows equivalent times of an average runner and of a runner of your endurance.
The table shows equivalent times at improved Running Economy.
Enter the total altitude difference of the course (in meters).
The table shows equivalent times of a flat course.
Enter the wind force (in Beaufort units).
The table shows equivalent times for calm weather.
A straight asphalt road is an ideal course.
Enter the footing of your course.
The table shows equivalent times for an ideal course.
Enter the temperature in degrees Celcius.
The table shows equivalent times at the optimal temperature of 8 degrees Celcius.
N.B. This applies to the marathon only!
The table shows possible race times for optimal racing shoes.
VO2 max and FTP
Below you will find your equivalent VO2 max (ml O2 per kg body weight per minute) and your equivalent FTP (Functional Treshold Power in Watt/kg body weight).
Enter your age at the Age tab.
Enter your sex below.
Your performance index is given.
100% is equivalent to the world record.
90% is equivalent to international level.
80% is equivalent to national level.
70% is equivalent to regional level.