5K/10K Training Pace Calculator
Calculate training paces for 5K and 10K races using VDOT-based methodology. Get easy, tempo, interval, and repetition pace zones from a recent race time.
Free Cardio & Endurance Calculators
51 toolsRunning pace, heart rate zones, VO2max, cycling FTP, and calorie burn calculators. Browse our free cardio & endurance tools below — no sign-up required.
Average Triathlon Finish Times Calculator
Estimate triathlon finish times based on your swim, bike, and run pace. Compare with average finish times across Sprint, Olympic, 70.3, and Ironman distances.
Bike Cadence and Speed Calculator
Convert between cycling cadence (RPM), speed, and gear ratio. Find the balance of pedaling rate and velocity for any terrain.
Bike Cadence Calculator
Calculate your cycling cadence (RPM) based on speed, gear ratio, and wheel size. Find a pedaling rhythm for efficient riding.
Bike Gear Calculator
Calculate gear ratios, gear inches, development, and speed for any bicycle drivetrain. Compare gears across cassettes and chainrings.
Bike Pace Calculator
Calculate cycling pace, speed, time, and distance for any ride. Convert between km/h, mph, min/km, and min/mi for training planning.
Bike Size Calculator
Find your ideal bike frame size based on height, inseam, and riding style. Get recommendations for road, mountain, and hybrid bikes.
Bike Speed Calculator
Calculate cycling speed from distance and time, or estimate speed based on power, weight, terrain, and wind. Convert between mph and km/h.
Calories Burned by Activity Calculator
Calculate calories burned for 100+ activities using MET values from the Compendium of Physical Activities. Enter your weight, activity, and duration.
Calories Burned by Heart Rate Calculator
Estimate calories burned from heart rate data. Uses validated formulas for men and women based on HR, age, weight, and duration.
Chain Length Calculator
Calculate the correct bicycle chain length for any drivetrain. Determine links needed based on chainring, cassette, and chainstay length.
Cycling Breakaway Calculator
Estimate time gaps, catch points, and breakaway scenarios for cycling races. Analyze peloton vs breakaway dynamics as a planning worksheet.
Cycling Calorie Calculator
Calculate calories burned cycling from power data or MET-based estimates. Supports indoor trainer and outdoor riding with adjustable intensity.
Cycling FTP Calculator
Calculate your Functional Threshold Power (FTP) from a 20-minute test, ramp test, or 8-minute test. Set Coggan power zones for structured cycling training.
Cycling Heart Rate Calculator
Calculate cycling heart rate zones, training intensities, and target HR ranges. Personalized zones based on max HR or lactate threshold.
Cycling Wattage Calculator
Calculate cycling power output (watts) from speed, weight, gradient, and wind. Estimate FTP and watts per kilogram for performance tracking.
Cycling Zones Calculator
Calculate personalized cycling power and heart rate training zones. Set zones from FTP or max HR for structured training programs.
E-Bike Range Calculator
Estimate electric bike range based on battery capacity, motor power, terrain, rider weight, and assist level. Plan rides with confidence.
Earned Run Average (ERA) Calculator
Calculate a pitcher's ERA from innings pitched and earned runs. Includes WHIP, K/9, FIP, and complete pitching statistics analysis.
EPOC Estimator Calculator
Estimate your Excess Post-Exercise Oxygen Consumption (EPOC) or afterburn effect based on workout intensity, duration, and fitness level.
Fat Burning Zone Calculator
Estimate a practical heart-rate range for moderate “fat-burning zone” cardio and compare it with other training intensities.
Half Marathon Pace Calculator
Calculate your ideal half marathon pace per mile and per km from a target finish time. Includes mile-by-mile splits, negative-split strategy, and nutrition timing.
Heart Rate Recovery Calculator
Measure and evaluate your heart rate recovery (HRR) after exercise. Assess cardiovascular fitness and track recovery improvement over time.
Heart Rate Zone Calculator (Karvonen Method)
Calculate your 5 heart rate training zones using the Karvonen formula. Enter your age and resting heart rate for personalized zone targets.
HIIT Calorie Burn Calculator
Calculate calories burned during HIIT (High-Intensity Interval Training) workouts. Factor in work/rest intervals, rounds, and EPOC afterburn effect.
Marathon Pace Calculator
Calculate your ideal marathon pace per mile and per kilometer from a target finish time, with mile-by-mile split tables and negative-split strategies.
Max Heart Rate Calculator
Estimate your maximum heart rate using several common age-prediction equations, including Fox, Tanaka, Gulati, Gellish, Nes, Fairbarn, and Oakland.
MET Value Calculator
Calculate Metabolic Equivalent of Task (MET) values and convert them to calories burned. Compare MET values across activities and intensity levels.
Miles to Steps Converter Calculator
Convert miles or kilometers to steps and vice versa. Estimate step count based on distance, height, and walking or running stride length.
Pace Zone Calculator
Calculate training pace zones from your threshold pace or a recent race result. Get Jack Daniels or Pfitzinger style zones for structured running training.
Race Time Predictor Calculator
Predict your finish times for 5K, 10K, half marathon, marathon, and custom distances using the Riegel and Cameron formulas from a known race result.
Rowing Pace Calculator
Calculate rowing split time, watts, and calories from ergometer data. Convert between pace per 500m, watts, and calorie rate for erg training.
Running Calorie Calculator
Calculate calories burned running based on pace, distance, weight, and terrain. Includes MET values, net vs gross calories, and pacing strategies.
Running Cost Calculator (Cost Per Mile/Km)
Calculate the true cost per mile or kilometer of running. Factor in shoes, gear, race fees, nutrition, and maintenance for complete running expense analysis.
Running Pace Calculator
Convert between running pace (min/mi, min/km) and speed (mph, km/h). Calculate finish times for any distance from your pace or speed.
Running Split Calculator
Plan your race splits mile-by-mile or km-by-km. Choose even, negative, or positive split strategies for 5K, 10K, half marathon, or marathon.
Running Splits Calculator
Generate even, negative, or positive split tables for any race distance. Plan mile and kilometer splits with pacing strategies for 5K to marathon.
Step Calorie Calculator
Calculate how many calories you burn from walking or running steps. Estimate calorie expenditure based on step count, body weight, pace, and stride length.
Swimming Calorie Calculator
Calculate calories burned swimming by stroke, intensity, and duration. Compare energy burn across strokes with MET-based estimates and distance tracking.
Swimming Time Calculator
Calculate swimming time for any distance based on pace. Estimate split times, convert between swimming units, and compare paces across strokes and distances.
Tabata Interval Calculator
Calculate the calorie burn and training load of Tabata-style workouts. Classic 20s work / 10s rest protocol with customizable exercises and rounds.
Target Heart Rate Calculator
Calculate a target heart rate range for different exercise intensities using both %HRmax and Karvonen methods.
Training Load (TRIMP) Calculator
Calculate your TRIMP training load using Banister's model. Track session intensity with heart rate data and monitor acute vs chronic training load ratio.
Triathlon Calculator
Plan your triathlon race with split time predictions, pacing strategy, nutrition planning, and transition optimization across Sprint, Olympic, 70.3, and Ironman distances.
Triathlon Training Plan Calculator
Generate a personalized triathlon training plan with weekly volume, discipline breakdown, and periodization. Build plans for Sprint through Ironman with progressive overload.
VO2 Max Calculator
Estimate your VO2 max from common field tests: Cooper Test, 1.5 Mile Run, Rockport Walk Test, and step tests. Assess aerobic fitness level.
VO2 Max Calculator for Runners
Estimate VO2 max from your race results. Use 5K, 10K, half marathon, or marathon times to calculate aerobic capacity and predict race performances.
VO2max Calculator (Cooper 12-Minute Run Test)
Estimate your VO2max from the Cooper 12-minute run test. Enter the distance you covered to get your aerobic fitness rating and age-based percentile.
VO2max Calculator (Rockport Walk Test)
Estimate your VO2max with the Rockport 1-mile walk test. Accessible for all fitness levels. Enter your walk time, heart rate, weight, age, and sex.
Walking Calorie Calculator
Calculate calories burned walking based on pace, distance, weight, and incline. Includes step count estimates and walking vs running comparisons.
Watts per Kilogram Calculator
Calculate your cycling power-to-weight ratio (W/kg) from FTP and body weight. Compare to amateur and pro benchmarks by category.