ENDURANCE PERFORMANCE CALCULATOR
Heart rate, running, cycling & swim training zones — pacing, power and predicted race times based on the Karvonen, Friel, Daniels VDOT, Coggan and Critical Swim Speed methodologies.
HEART RATE ZONES
Karvonen 5-zone model, plus optional lactate threshold zones
Don't know it? Enter your age below and we'll estimate it (220 − age).
From a 30-min time-trial average HR. Adds the 7-zone Friel table.
Max HR = 220 − age is an estimate only. A field test or lab test is more accurate.
| ZONE | RANGE |
|---|
EMAIL MY RESULTS
Get a copy of your training zones — we'll also send them to your coach.
RUNNING — VDOT & PACE ZONES
Enter a recent race or time-trial result
Pace zones use Daniels' VDOT formula. Race predictions use the Riegel formula.
VDOT SCORE
Daniels' Running Formula fitness score — used to derive all training paces below.
TRAINING PACE ZONES
| ZONE | PACE / KM |
|---|
PREDICTED RACE TIMES
| DISTANCE | PREDICTED TIME |
|---|
EMAIL MY RESULTS
Get a copy of your pace zones & race predictions — we'll also send them to your coach.
CYCLING — FTP & POWER ZONES
Enter your 20-minute test average power
Adds W/kg to your FTP and power zones.
FTP = 95% of 20-minute average power. Zones use the Coggan 7-zone model.
ESTIMATED FTP
Functional Threshold Power — sustainable for ~1 hour.
POWER TRAINING ZONES
| ZONE | RANGE |
|---|
EMAIL MY RESULTS
Get a copy of your FTP & power zones — we'll also send them to your coach.
SWIMMING — CSS & PACE ZONES
Enter your 200m and 400m time-trial times
CSS = (400m time − 200m time) ÷ 2, expressed as pace per 100m.
CRITICAL SWIM SPEED
CSS — your sustainable swim threshold pace.
SWIM TRAINING ZONES
| ZONE | PACE / 100M |
|---|
EMAIL MY RESULTS
Get a copy of your CSS & swim pace zones — we'll also send them to your coach.