TrainingZones.io

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• List available calculators

  List every TrainingZones.io calculator available through this server, with a short description and its page link. Use this to discover what can be calculated.

• Calculate heart rate training zones

  Calculate the 5 heart rate training zones for an endurance athlete. Provide either the age (to estimate max heart rate) or a known max heart rate. Optionally provide the resting heart rate for the more personalized Karvonen method.

• Estimate maximum heart rate

  Estimate maximum heart rate from age using a chosen formula (Fox, Tanaka, Gulati, Nes or Arena). Defaults to Tanaka; Gulati is women-specific.

• Rate your HRV (rMSSD percentile)

  Rate a resting HRV (rMSSD) against age- and sex-matched population norms: percentile versus the general and active populations, plus a verbal rating. Higher rMSSD is better.

• Calculate VMA (Maximal Aerobic Speed)

  Calculate a runner VMA/MAS and 5 pace training zones from a field test (Vameval, Leger-Boucher, Cooper, half-Cooper, a track effort, or a directly known VMA).

• Calculate running training zones

  Calculate the 5 running training zones (pace and speed) from a known VMA. Optionally provide max heart rate to also get heart rate zones.

• Calculate running pace, speed and finish time

  Convert between pace, speed and finish time for a running distance. Give a pace (sec/km), a speed (km/h) or a finish time (seconds) plus the distance in meters.

• Generate a pace table (finish times by distance)

  For a given target pace, show the finish time across common race distances (1K to marathon). Provide the target pace in seconds per km.

• Plan race pace and splits

  Plan the target pace, splits and pacing strategy to hit a goal finish time for a race. Provide the distance in meters and the goal time in seconds.

• Predict race times from a known result

  Predict finish times across distances (800 m to 100 km) from one known race result, using the Riegel and Cameron models. Provide the reference distance in meters and time in seconds.

• Calculate Critical Speed and D-prime

  Calculate a runner Critical Speed (CS), D-prime anaerobic capacity and 5 training zones from two or more maximal efforts (distance and duration of each).

• Calculate cycling power zones from FTP

  Calculate the 7 Coggan cycling power training zones and power-to-weight from an FTP and body weight. Optionally provide max heart rate and gender.

• Estimate FTP from a test

  Estimate cycling FTP from a field test result (20-minute, ramp, 8-minute or 2x8-minute). Provide the protocol and the power figure(s).

• Calculate PMA / MAP (Maximal Aerobic Power)

  Calculate a cyclist PMA/MAP and 7 power training zones. Choose a method: rampTest, fromFTP, powerProfile (3 efforts) or direct.

• Calculate Critical Power and W-prime

  Calculate a cyclist Critical Power (CP), W-prime anaerobic capacity and 6 training zones from two or more maximal efforts (duration and power of each).

• Calculate bike gear ratio

  Calculate the gear ratio, gear inches, development (meters per pedal turn) and speed for a chainring and sprocket combination. Defaults to a 700x25c wheel.

• Calculate Critical Swim Speed (CSS)

  Calculate a swimmer Critical Swim Speed and 5 training pace zones from a 400 m and a 200 m time-trial. Provide both trial times in seconds; the 400 must take longer than the 200.

• Calculate swim training zones from CSS

  Calculate the 5 swim training pace zones from a known Critical Swim Speed (CSS) pace. Provide the CSS pace in seconds per 100.

• Predict swim race times

  Predict swim race times (100 m to 3800 m) from a Critical Swim Speed (CSS) pace. Provide the CSS pace in seconds per 100 meters.

• Calculate swim pace, time or distance

  Solve swim pace arithmetic: supply exactly two of distance, total time and pace per 100, and get the third plus the speed in m/s, km/h and mph. Times and paces are in seconds.

• Calculate triathlon race time

  Estimate a triathlon finish time and swim/T1/bike/T2/run splits from per-discipline paces. Choose the format and provide swim pace, bike speed and run pace.

• Calculate Body Mass Index (BMI)

  Calculate BMI, the weight category, and the healthy weight range from weight and height.

• Calculate Basal Metabolic Rate (BMR)

  Calculate resting calorie needs (BMR) with the Mifflin-St Jeor and Harris-Benedict formulas (plus Katch-McArdle if body fat is given).

• Calculate Total Daily Energy Expenditure (TDEE)

  Calculate maintenance calories (TDEE) and weight-loss / weight-gain targets from BMR and an activity level.

• Calculate sweat rate

  Calculate your sweat rate (mL/hour), total fluid loss and electrolyte losses from pre/post exercise weight, fluid intake and duration.