Race paces
Predict race from racePredict race from VO2Age-graded target timesCaclulate pace of raceConvert pace or speedRace split calculatorTraining paces
Paces from target timePaces from VO2VO2 max calculations
Predict VO2 from raceBalke test of VO2Cooper test of VO2Heart rate training
Max HR calculatorHeart rate zonesHeart rate training pacesWeight and diet
Body mass indexDaily calorie needsCalories to lose weightWeight & performanceHelp
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Getting started
- Should I see a doctor first?
- How do I put together a training plan?
- How can I predict how fast I can run a race?
- Am I fat?
- How much should I eat?
Age-grading
- What is age-grading?
- What is age-grading used for?
- I've run X minutes for a race. What is my age grading?
- What time will give me an age grading of X per cent?
VO2 max
- What is VO2 max?
- How do I measure VO2 max?
- How do I compare with the general population
- What is vVO2 max?
- How much can I increase VO2 max?
- How do you estimate VO2 max from race results?
- What is the VO2 max of elite athletes?
The Balke test (to estimate VO2 max)
The Cooper test (to estimate VO2 max)
Training paces
- What determines how well I can run?
- How does my training programme improve my performance?
- Why do I need different sorts of training in my programme?
- What kinds of training do I need to include?
- How do I know how fast to do each workout?
- How are the VO2-based training paces calculated?
- How accurate are the VO2-based estimates?
- How are the heart rate based training paces calculated?
- How accurate are the heart rate based estimates?
- What is the link between % heart rate and % VO2 max?
Race time prediction
- How can I predict my race time?
- What training do I have to do?
- How accurate are the predictions?
- What is the age grading prediction?
- What is the VO2 max prediction?
- What is the Riegel formula prediction?
- What is the Cameron formula prediction?
- What is the Purdy formula prediction?
- What is the predicted effect of losing weight on race times?
Race split times
- What are negative splits?
- Should I aim for negative splits?
- How are gradually changing pace splits calculated?
- How are the two even paced halves splits calculated?
Maximum heart rate
- How do I measure my maximum heart rate?
- How do I estimate my maximum heart rate from my age and sex?
- Why is my maximum heart rate different for different sports?
Heart rate zones
- How do I measure my resting heart rate?
- What is my heart rate reserve or working heart rate? What is the Karvonen formula
- What are the heart rate zones?
- Does it matter where in the heart rate zone I train?
Body mass index
- How is the body mass index (BMI) calculated?
- What is a normal BMI?
- Does the BMI scale apply to everyone?
Calorie intake
- What is my resting calorie requirement?
- How much do I add for the exercise that I do?
- How many calories should I eat if I want to lose weight?
Losing weight
- What is the fat burning zone? Should I run more slowly to lose weight?
- So how can I lose weight?
- How quickly should I lose weight?
- What is the predicted effect of losing weight on race times?