Pace Calculator
Training with Pace and Heart Rate
To maximize your training effectiveness, combine pace tracking with heart rate monitoring. These two metrics are closely linked: as your pace increases, so does your heart rate. Monitoring both can help improve endurance, prevent overtraining, and track overall cardiovascular fitness.
Key Heart Rate Metrics:
- Resting Heart Rate (RHR): Typically 50–90 bpm for healthy adults. A lower RHR usually means a stronger heart.
- Maximum Heart Rate (MHR): Often estimated using the formula 220 – age. Used to calculate training zones.
- Target Heart Rate Zones: Based on MHR, used to structure training intensity (e.g., fat-burning zone = 60–70% of MHR).
Understanding Aerobic and Anaerobic Thresholds
Training at the right intensity helps build endurance and speed. Here's how pace connects to energy systems in your body:
Aerobic Exercise:
- Intensity: 55–85% of MHR
- Energy Source: Oxygen and fat
- Sustainable Duration: Long (20–30 minutes or more)
- Ideal for: Marathons, distance running, fat burning
Anaerobic Exercise:
- Intensity: 80–90% of MHR
- Energy Source: Glycogen (sugar)
- Sustainable Duration: Short bursts
- Ideal for: Speed training, improving fitness threshold
The key is to increase your aerobic threshold pace, which allows you to sustain a faster pace for a longer time using oxygen efficiently.
How to Estimate Your Training Thresholds
To estimate your Lactate Threshold Heart Rate (LTHR), try the 30-minute time trial method:
- Run at max sustainable effort for 30 minutes.
- Average your heart rate from the final 20 minutes = your LTHR.
- Subtract 30 bpm from LTHR to estimate your aerobic threshold.
These thresholds are essential for:
- Creating personalized training plans
- Delaying fatigue
- Increasing endurance and speed
Why Use a Pace Calculator?
Our Pace Calculator is perfect for:
- Runners training for races like 5K, 10K, half marathon, or marathon
- Cyclists, triathletes, and swimmers tracking speed over distance
- Fitness enthusiasts managing effort based on heart rate and performance
- Anyone aiming to improve personal bests through smart pacing
Simply input your distance and time, and we'll show you your pace per mile/km—and how to adjust it for training or racing.
Ready to optimize your training? Try our Pace Calculator now and set your next personal record with precision!
How to Use the Pace Calculator
Select what you want to calculate: pace (time per distance), time (total duration), or distance (total length). This determines which variables you'll need to input.
Input the known variables. For pace calculation, enter time and distance. For time calculation, enter pace and distance. For distance calculation, enter pace and time.
Click "Calculate" to see your results. The calculator will show your pace in multiple formats, predicted race times, and detailed splits for training.
Pro Tip
Understanding Your Results
Pace Formats
Your pace will be displayed in multiple formats: minutes per mile, minutes per kilometer, miles per hour, and kilometers per hour. Use the format that works best for your training.
Race Predictions
The calculator estimates finish times for common race distances based on your current pace. These predictions assume consistent effort and similar conditions.
Split Times
View detailed kilometer and mile splits to help plan your training or race strategy. These splits show both individual and cumulative times.
Multipoint Analysis
Use the multipoint calculator to analyze pace variations across different segments of your workout or race, helping identify strengths and areas for improvement.
Training with Pace Zones
Different pace zones serve specific training purposes. Use your calculated pace to determine your training zones:
| Zone | Effort Level | % of Race Pace | Training Benefit |
|---|---|---|---|
| Recovery | Very Easy | 60-75% | Active recovery, improves blood flow without fatigue |
| Easy | Comfortable | 75-80% | Builds aerobic base, improves fat utilization |
| Moderate | Moderately Hard | 80-87% | Improves aerobic endurance and efficiency |
| Threshold | Hard but Sustainable | 87-92% | Increases lactate threshold, race-specific endurance |
| Interval | Very Hard | 92-100% | Improves VO2max, speed, and running economy |
| Sprint | Maximum Effort | 100-120% | Develops neuromuscular power and speed |
Setting Realistic Goals
When setting pace goals, aim for improvements of 5-10% for shorter distances and 2-5% for longer distances over a training cycle (8-12 weeks). Dramatic improvements are possible for beginners, but progress typically becomes more incremental as you advance. Use your current pace as a baseline and set specific, measurable targets for your next race or training block.