Use the calculator below to determine the pace for various sports, including running, walking, and biking. The calculator can also compute time or distance travelled depending on a set pace and distance.
Individuals with access to the time at sporadic intervals during a run (or other activity) can use the following calculator to determine segment pace. For example, if a person runs from point A to point B, then to point C, records the time at each point, and then determines the distance between those points (using many available websites, applications, or maps), the multipoint calculator can determine how fast the person travelled between each pair of points, allowing use for training purposes; a person can run the same route (or distance) repeatedly and track pace over that given route, enabling comparison.
The calculator below can estimate a person's finish time based on their race time and distance.
How to Measure and Estimate Heart Rate and Zones: Heart rate can be measured using devices like heart rate monitors or by gazing at a watch and measuring the pulse at a peripheral point like the wrist or neck. Resting and maximal heart rates are two well-known metrics frequently used to estimate certain target heart rate zones and assess different degrees of exercisePace is the rate of activity or movement, whereas heart rate is the number of contractions per minute. Pace and heart rate are positively connected; a faster pace results in a quicker heart rate. Using both while training can help a person improve performance, avoid overtraining, and track their progress and fitness over time.
How to Measure and Estimate Heart Rate and Zones: Heart rate can be measured with equipment such as heart rate monitors or by looking at a watch and measuring the pulse at a peripheral location such as the wrist or neck. Resting heart rate and maximum heart rate are two well-known measures commonly used to predict certain target heart rate zones and evaluate various levels of exercise.
Adult resting heart rates (RHRs) are typically stated to range from 60 to 100 beats per minute (bpm), while some suggest that normal RHRs should be between 50 and 90 bpm. A lower RHR indicates improved heart function, but RHRs below 50 bpm may indicate an underlying heart issue or disease. The same holds for RHRs above 90 bpm.
The most accurate technique to determine maximal heart rate (MHR) is to do a cardiac stress test, which entails increasing the level of activity repeatedly. These tests often last 10 to 20 minutes, which may be bothersome. As a result, there are several estimates for MHR based on age, which is strongly related to heart rate, but no consensus exists on which formula should be used. The most common formula for calculating MHR is:
MHR = 220 – age.
Although it is the most often used formula for calculating heart rate training zones, it lacks a standard deviation reference. It is not considered a strong predictor of MHR by reputable health and fitness professionals. Furthermore, MHRs vary widely amongst individuals, even those with identical training and age in the same exercise. Nonetheless, MHR determined using the method above is widely used to prescribe exercise training heart rate ranges and can be used as a reference. Remember that 60-70% of maximum heart rate workout intensity is considered best for fat loss. See the figure below for further details
Aerobic and anaerobic exercise are typically mentioned in the context of endurance training and running. These exercises differ primarily in the length and intensity of muscular contractions and how energy is generated within the muscle. Anaerobic exercise (80-90% MHR) consists of short, intense bursts of activity, whereas aerobic exercise (70-80% MHR) entails mild effort sustained over time. Aim for an intensity level of 55-85% of MHR for 20-30 minutes to maximise the benefits of aerobic exercise.
Aerobic exercise gives enough oxygen to a person's muscles to generate all the energy needed for the workout. In contrast, during anaerobic exercise, the circulatory system cannot provide muscles with oxygen quickly enough, so muscles burn sugar to give the necessary energy, resulting in excess lactate. Excess lactate causes the burning sensation in muscles associated with anaerobic exercises, and if excess lactate is not removed from the bloodstream promptly, activity cannot continue. Although lactate is produced in aerobic environments, it is absorbed almost as quickly as it is made at moderate levels of exercise, with just trace amounts escaping into the bloodstream through the muscles.
Understanding aerobic exercise is especially important while training for a long-distance event like a marathon. Determining a pace that can be maintained using only aerobic energy, termed an "aerobic threshold pace," helps maintain a healthy balance of fat and carbohydrate consumption. This pace requires a low level of intensity and may normally be sustained for several hours. Increasing aerobic threshold pace allows for a faster-sustained pace and is a key component of many marathon training plans.
Some define an anaerobic threshold pace as the moment glycogen replaces oxygen as the body's primary energy source. While anaerobic training can help a person's overall fitness, it is not usually the greatest technique to prepare for a marathon because an anaerobic pace can only be maintained for a short period. This is not to say that anaerobic training should be avoided; rather, training at or slightly over one's anaerobic threshold (the level of exercise intensity at which lactic acid builds faster than it can be removed from the bloodstream) can be beneficial.
Like heart rate, laboratory testing is the most accurate method for detecting these thresholds. However, aerobic and anaerobic thresholds, including a heart rate monitor, can be calculated in various ways. According to a 2005 study, the most accurate method for determining anaerobic threshold (other than lab blood testing) is a 30-minute time trial with heart rate monitoring. In this trial, a runner must run with maximum effort while averaging their heart rate over the final 20 minutes of the run. The average heart rate during the last 20 minutes estimates the individual's anaerobic threshold heart rate (LTHR). It is necessary to complete the time trial alone. If done in a group setting, the time should be 60 minutes rather than 30 minutes. The aerobic threshold heart rate is obtained by subtracting 30 beats per minute from the anaerobic threshold heart rate.
Essentially, threshold training involves training to postpone the point at which lactate begins to build up in the bloodstream, postponing exhaustion and allowing a person to run longer and faster.