Calculate your running level, pace, VO2 max estimate, and training zones
Running levels range from Beginner to Elite, based on age-graded performance standards. Your level indicates how your performance compares to others of your age and gender, helping you set realistic goals and track progress.
VO2 max represents your maximum oxygen uptake and is a key indicator of cardiovascular fitness. Our calculator estimates your VO2 max based on your race performance using validated formulas from exercise physiology research.
Training zones are based on percentages of your threshold pace and help optimize your training. Each zone targets different physiological adaptations, from aerobic base building to speed development.
Based on your current performance, we predict your potential times for other distances. These predictions assume proper training and are most accurate for distances within 2-3x your input distance.
Calculate your rowing level, split times, and training zones.
Calculate Rowing
Calculate your swimming level, pace, and training zones.
Calculate Swimming
Calculate your cycling level, power zones, and training recommendations.
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