Run
Race-derived pacing and run fitness tools for triathletes and runners.
Run tools should convert race evidence into practical training guidance.
VDOT Calculator
Turn a recent race result into practical run training paces, track splits, equivalent performances, and triathlon-aware interpretation.
VDOT works best when it turns current race evidence into useful pace guidance without pretending that triathlon running happens on fresh legs.
Results: VDOT score • Training paces • Equivalent performances • Triathlon run context
Run TSS
Calculate run Training Stress Score from session pace and threshold pace to quantify run load, plan recovery, and balance run stress within triathlon training.
Run TSS helps you quantify session intensity and load so you can balance run training with bike and swim without overreaching.
Results: Run TSS (rTSS) • Intensity Factor • Training load classification • Triathlon context • Cross-sport TSS comparison
HR Zone Calculator
Calculate your personal training heart rate zones using 4 scientifically validated methods: %HR Max, Karvonen (HRR), Joe Friel (LTHR), and Maffetone MAF. Compare methods side-by-side.
Determine precise heart rate training zones using multiple methodologies, compare them side-by-side, and print a pocket-sized zone card for workouts.
Results: Zone table with HR ranges and descriptions • Visual zone bar chart • Method comparison view (all 4 methods) • Printable zone card • Aerobic and anaerobic threshold markers
Pace Zones
Calculate running training pace zones using Daniels VDOT and Joe Friel methods. Includes RPE mapping, workout-type recommendations per zone, and weekly volume distribution.
Turn a recent race result into structured training zones with pace ranges, workout suggestions, and weekly mileage distribution guidance.
Results: Pace zone table with min/max paces • RPE mapping per zone • Workout types per zone • Weekly volume distribution • Method comparison (Daniels vs Friel)