Pace, Splits & Triathlon Calculators
48 free tools for runners, swimmers and triathletes: pace per mile or kilometre, marathon goal splits, Daniels VDOT training zones, SWOLF and critical swim speed, and finish times for sprint, Olympic, 70.3 and Ironman races. They are running tools online rather than apps: everything runs in the browser, with no account, no download and nothing stored.
Run Pace & Marathon Tools
Running pace calculator, marathon time predictor and Daniels VDOT training zones. Work out splits, finish times and treadmill pace for any race distance.
Pace Calculator
Work out your pace per mile and per kilometre from any distance and time, with a full split table.
Open →MIN/MIMile Pace Calculator
Convert any run into minutes per mile, with quarter-mile splits and 400 m repeat pace.
Open →MIN/KMKm Pace Calculator
Get minutes per kilometre from any run, with kilometre splits and race projections.
Open →MPH→MIMinutes per Mile Calculator
Turn a treadmill speed in mph into minutes per mile, with the km/h and race-time equivalents.
Open →KM/H→KMMinutes per Kilometre Calculator
Convert km/h to minutes per kilometre, with mile pace and race times at that speed.
Open →26.2Marathon Pace Calculator
Turn a marathon goal time into per-kilometre pace, per-mile pace and 5 km checkpoint splits.
Open →13.1Half Marathon Pace Calculator
Get the pace you need for a half marathon goal, with 5 km splits and the 10 km checkpoint.
Open →5K5K Pace Calculator
Turn a 5K goal into pace per kilometre, 400 m repeat pace and kilometre splits.
Open →10K10K Pace Calculator
Get the pace for a 10K goal, with 1 km splits and the 5K halfway checkpoint.
Open →GOALRace Pace Calculator
Set the required pace for any race distance and see checkpoints every 5 km or 5 miles.
Open →TIMEFinish Time Calculator
Turn a pace and a distance into a finish time, with splits at every kilometre.
Open →PREDICTMarathon Time Predictor
Predict your marathon time from a recent 5K, 10K or half marathon using Riegel's formula.
Open →EQUIVRace Time Predictor
Convert a race result at one distance into equivalent times at every standard distance.
Open →VDOTVDOT Calculator
Estimate your VDOT from a race result and get Daniels training paces plus equivalent times.
Open →DANIELSDaniels Running Formula Calculator
Turn a race result into E, M, T, I and R training paces with concrete workout targets.
Open →ZONESTraining Pace Zones
Build five pace zones from a race result, with the share of weekly volume each one deserves.
Open →EASYEasy Run Pace Calculator
Find the easy pace range that builds fitness without compromising your quality sessions.
Open →TEMPOTempo Run Pace Calculator
Get your threshold pace and the tempo sessions that go with it, from a recent race.
Open →INTERVALInterval Pace Calculator
Get VO2max interval pace and rep-by-rep targets for 400 m to 1200 m sessions.
Open →LONGLong Run Pace Calculator
Set a long run pace range and duration for your goal race, from 10K to marathon.
Open →TREADMILLTreadmill Pace Conversion
Convert treadmill speed in mph or km/h into pace, with the flat-equivalent pace at every incline.
Open →INCLINETreadmill Incline Calculator
Convert treadmill incline into an equivalent flat pace using the ACSM running equation.
Open →RUN/WALKGalloway Run Walk Calculator
Project your finish time from a run/walk ratio, and compare it with continuous running.
Open →RATIORun Walk Ratio Calculator
Find the run/walk ratio that delivers your goal time, and the run pace each ratio requires.
Open →STEPS→MISteps to Miles Calculator
Convert a step count into miles and kilometres using your stride length.
Open →MI→STEPSMiles to Steps Calculator
Convert miles into steps, with the time it takes at your cadence.
Open →STEPS→KMSteps to Km Calculator
Convert steps to kilometres and miles using a stride length in centimetres.
Open →CALORIESRunning Calorie Calculator
Estimate calories burned on a run from your weight, distance and time using the ACSM equation.
Open →METCalories Burned Running
Use MET values to estimate calories burned from running speed, weight and duration.
Open →STRIDEStride Length Calculator
Work out your stride length from steps and distance, and compare it with height-based estimates.
Open →Swim & Triathlon Tools
Swim pace calculator, SWOLF and critical swim speed tools, pool lap conversion and triathlon finish time calculators for sprint, Olympic, 70.3 and Ironman.
Swim Pace Calculator
Turn any swim time into pace per 100 metres or 100 yards, with race-distance projections.
Open →POOLPool Pace Calculator
Calculate pace per 100 from a lap count, pool length and total swim time.
Open →SWOLFSWOLF Calculator
Calculate your SWOLF score from length time and stroke count, normalised across pool sizes.
Open →CSSCritical Swim Speed Calculator
Calculate CSS from a 400 m and 200 m time trial, with training paces for every session type.
Open →OPEN WATEROpen Water Pace Calculator
Calculate open water pace per 100 m, with the pool-equivalent pace for the same effort.
Open →LAPS→MILaps to Miles Calculator
Convert pool lengths into miles, kilometres and yards for any pool size.
Open →LENGTHSPool Laps Calculator
Work out how many lengths you need for any target distance, with the time at your pace.
Open →M↔YDMeters to Yards Swimming
Convert swim distances between metres and yards, with length counts for standard pools.
Open →CONVERTSwim Distance Converter
Convert swim distances between metres, yards, kilometres, miles and pool lengths.
Open →TRITriathlon Finish Time Calculator
Estimate finish time for sprint, Olympic, 70.3 or Ironman from swim pace, bike speed and run pace.
Open →SPRINTSprint Triathlon Calculator
Estimate sprint triathlon finish time for the 750 m swim, 20 km bike and 5 km run.
Open →OLYMPICOlympic Triathlon Calculator
Estimate Olympic triathlon finish time for the 1500 m swim, 40 km bike and 10 km run.
Open →70.3Half Ironman Calculator
Estimate 70.3 finish time from swim pace, 90 km bike speed, 21.1 km run pace and transitions.
Open →140.6Ironman Finish Time Calculator
Estimate Ironman finish time from 3.8 km swim, 180 km bike, 42.2 km run and transitions.
Open →T1/T2Transition Time Calculator
Add up T1 and T2, see their share of your race, and what a minute saved is worth.
Open →BIKEBike Split Calculator
Calculate a triathlon bike split from distance and average speed, or the speed a target split needs.
Open →RUNRun Split Calculator
Calculate your triathlon run split, including the off-bike penalty most estimates ignore.
Open →KCALSwimming Calorie Calculator
Estimate calories burned swimming from weight, duration and stroke using MET values.
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