Workout 1
What you get from the running calculator
VO₂max Analysis
Get your VO₂max score from your basic training data — plus age-adjusted fitness level so you know where you stand compared to other runners
Training Zones (Heart Rate & Pace)
Personalized heart rate training zones and pace zones for your easy runs, tempo runs, intervals and long runs — critical for smart load control and injury prevention
Race Time Predictions
Get realistic finishing time and pace predictions for any distance from 3K to 100K
Body Mass Impact
See how body composition and body fat affect your speed. Understand how much faster you could be with possible changes
Marathon / Half Marathon Strategy
Get a full pacing plan by kilometer or mile. Choose steady pacing or controlled negative split. Includes cardiac drift expectations
Cadence Insights
Get target cadence ranges for different paces. Improve running economy and reduce overload on joints by keeping cadence efficient
The science behind your results
This running pace calculator and VO₂max estimator is built on validated endurance training science. All models are tuned and tested by Coach Egor Mishutin, Ph.D., to work in real conditions — heat, humidity, long runs, tempo and other workouts
Core performance model
Built on well-known performance prediction model (Jack Daniels’ VDOT approach) and enhanced to work not only off race effort, but also off easy and tempo runs. You don’t need an official race to get value. Formula considers weather conditions as well.
Training zones
Pace zones and heart rate zones are generated using endurance training methodology similar to Joe Friel’s intensity levels. 5-zones model, the most popular in the world
Cadence & efficiency
Cadence guidance is informed by running mechanics research (Taylor-Haas JA et al.) and refined through real coaching feedback. The optimal cadence depends on height and speed, not force “180 for everyone”.
Heart rate & body composition
Max heart rate and body fat inputs are interpreted with evidence-based formulas (Nas, Cun-Bae). You see how body mass and body fat affect pace potential over race distance.
Why correct training zones matter
Heart rate zones
Right heart rate zones help you to choose right intensity to be sure that you are not overtraining and the workouts are efficient. Most watches calculate heart rate zones based only on age, which is not always correct
Pace zones
Pace zones give you objective targets when HR drifts because of heat, stress or lack of sleep. You always know what “easy”, “tempo”, and “threshold” actually mean for you today
More than a running pace calculator
- • Marathon, half marathon, 10k and 5k pacing strategies you can actually follow on the race day
- • Body composition insight: how much extra speed is locked behind excess body fat
- • Cadence targets to improve efficiency and reduce impact load
- • Training zone recommendations for easy runs, tempo runs, long runs, intervals
Coach Egor Mishutin, Ph.D.
Running coach in Dubai · Team 42 · Science-based training for amateur and performance runners
This tool is free and designed to help runners train smarter with structure, not guesswork. Use it to build your plan — or bring the numbers to your coach