Tools

Calculators and tools for training: where methods disagree, we show a range instead of a single fake-precise number.

Cadence metronome

Set your step rate (bpm) — the metronome beeps so you hold cadence while running.

Race pace calculator

Kilometer-by-kilometer pace plan, strategy, finish time

Race time predictor

Predict 5K/10K/half/marathon from one known result

Splits calculator

Target time → per-km pace: even, negative, positive split

Heart rate zones

5 zones via Tanaka/Gulati/Karvonen — what each does and feels like

Grade adjusted pace

Flat-equivalent pace for uphill/downhill running — built for Caucasus trails

VO2max and VDOT

Estimate VO2max from a race result, compare to norms

Pace & distance converter

min/km ↔ min/mile, km ↔ miles, speed ↔ pace

Running calories

Calories burned by weight, distance, pace and elevation gain

Calorie needs (BMR + TDEE)

Basal metabolism and daily target for loss/maintenance/gain

Protein/fat/carbs by goal and weight, tuned for runners

Race nutrition & hydration

Gels, water and electrolytes to carry — heat-adjusted