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STRENGTH LEVEL
PACE CALCULATOR
PACE CONVERSION
BIKE PACE CHARTS
HEART RATE CALCULATOR

STRENGTH LEVEL

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PACE CALCULATOR

Pace Calculator

Pace Results

Pace (per mile) Pace (per km) Speed (mph) Speed (km/h) m/min m/s
- - - - - -

Race Times

DistanceTime

KM Splits

KMTime

Mile Splits

MileTime

PACE CONVERSION

Kilometres Per Hour Miles Per Hour Minutes Per Kilometres Minutes Per Mile400m 5k 10k Half Marathon Marathon
8.00kph 4.97mph 7:30 12:0403:00 00:37:30 01:15:00 02:38:15 05:16:30
8.10kph 5.03mph 7:25 11:5502:58 00:37:02 01:14:04 02:36:17 05:12:35
8.20kph 5.10mph 7:19 11:4702:56 00:36:35 01:13:10 02:34:23 05:08:46
8.30kph 5.16mph 7:14 11:3802:53 00:36:08 01:12:17 02:32:31 05:05:03
8.40kph 5.22mph 7:08 11:3002:51 00:35:42 01:11:25 02:30:42 05:01:25
8.50kph 5.28mph 7:04 11:2202:49 00:35:17 01:10:35 02:28:56 04:57:52
8.60kph 5.34mph 6:59 11:1402:47 00:34:53 01:09:46 02:27:12 04:54:25
8.70kph 5.41mph 6:54 11:0602:46 00:34:28 01:08:57 02:25:31 04:51:02
8.80kph 5.47mph 6:49 10:5802:44 00:34:05 01:08:10 02:23:51 04:47:43
8.90kph 5.53mph 6:44 10:5102:42 00:33:42 01:07:24 02:22:14 04:44:29
9.00kph 5.59mph 6:40 10:4402:40 00:33:20 01:06:40 02:20:40 04:41:20
9.10kph 5.65mph 6:35 10:3702:38 00:32:58 01:05:56 02:19:07 04:38:14
9.20kph 5.72mph 6:31 10:3002:37 00:32:36 01:05:13 02:17:36 04:35:13
9.30kph 5.78mph 6:27 10:2302:35 00:32:15 01:04:30 02:16:07 04:32:15
9.40kph 5.84mph 6:23 10:1602:33 00:31:54 01:03:49 02:14:40 04:29:21
9.50kph 5.90mph 6:19 10:1002:32 00:31:34 01:03:09 02:13:15 04:26:31
9.60kph 5.97mph 6:15 10:0402:30 00:31:15 01:02:30 02:11:52 04:23:45
9.70kph 6.03mph 6:11 9:5702:28 00:30:55 01:01:51 02:10:30 04:21:01
9.80kph 6.09mph 6:07 9:5102:27 00:30:36 01:01:13 02:09:11 04:18:22
9.90kph 6.15mph 6:04 9:4502:25 00:30:18 01:00:36 02:07:52 04:15:45
10.00kph 6.21mph 6:00 9:4002:24 00:30:00 01:00:00 02:06:36 04:13:12
10.10kph 6.28mph 5:56 9:3402:23 00:29:42 00:59:24 02:05:20 04:10:41
10.20kph 6.34mph 5:53 9:2802:21 00:29:24 00:58:49 02:04:07 04:08:14
10.30kph 6.40mph 5:50 9:2202:20 00:29:07 00:58:15 02:02:54 04:05:49
10.40kph 6.46mph 5:46 9:1702:18 00:28:50 00:57:41 02:01:43 04:03:27
10.50kph 6.52mph 5:43 9:1202:17 00:28:34 00:57:08 02:00:34 04:01:08
10.60kph 6.59mph 5:40 9:0702:16 00:28:18 00:56:36 01:59:26 03:58:52
10.70kph 6.65mph 5:37 9:0102:15 00:28:02 00:56:04 01:58:19 03:56:38
10.80kph 6.71mph 5:34 8:5602:13 00:27:46 00:55:33 01:57:13 03:54:26
10.90kph 6.77mph 5:30 8:5202:12 00:27:31 00:55:02 01:56:08 03:52:17
11.00kph 6.84mph 5:27 8:4702:11 00:27:16 00:54:32 01:55:05 03:50:10
11.10kph 6.90mph 5:25 8:4202:10 00:27:01 00:54:03 01:54:03 03:48:06
11.20kph 6.96mph 5:22 8:3702:09 00:26:47 00:53:34 01:53:02 03:46:04
11.30kph 7.02mph 5:19 8:3302:07 00:26:32 00:53:05 01:52:02 03:44:04
11.40kph 7.08mph 5:16 8:2802:06 00:26:18 00:52:37 01:51:03 03:42:06
11.50kph 7.15mph 5:13 8:2402:05 00:26:05 00:52:10 01:50:05 03:40:10
11.60kph 7.21mph 5:10 8:1902:04 00:25:51 00:51:43 01:49:08 03:38:16
11.70kph 7.27mph 5:08 8:1502:03 00:25:38 00:51:16 01:48:12 03:36:24
11.80kph 7.33mph 5:05 8:1102:02 00:25:25 00:50:50 01:47:17 03:34:34
11.90kph 7.39mph 5:02 8:0702:01 00:25:12 00:50:25 01:46:23 03:32:46
12.00kph 7.46mph 5:00 8:0302:00 00:25:00 00:50:00 01:45:30 03:31:00
12.10kph 7.52mph 4:58 7:5901:59 00:24:47 00:49:35 01:44:37 03:29:15
12.20kph 7.58mph 4:55 7:5501:58 00:24:35 00:49:10 01:43:46 03:27:32
12.30kph 7.64mph 4:53 7:5101:57 00:24:23 00:48:46 01:42:55 03:25:51
12.40kph 7.71mph 4:50 7:4701:56 00:24:11 00:48:23 01:42:05 03:24:11
12.50kph 7.77mph 4:48 7:4301:55 00:24:00 00:48:00 01:41:16 03:22:33
12.60kph 7.83mph 4:46 7:4001:54 00:23:48 00:47:37 01:40:28 03:20:57
12.70kph 7.89mph 4:43 7:3601:53 00:23:37 00:47:14 01:39:41 03:19:22
12.80kph 7.95mph 4:41 7:3201:52 00:23:26 00:46:52 01:38:54 03:17:48
12.90kph 8.02mph 4:39 7:2901:52 00:23:15 00:46:30 01:38:08 03:16:16
13.00kph 8.08mph 4:37 7:2601:51 00:23:04 00:46:09 01:37:23 03:14:46
13.10kph 8.14mph 4:35 7:2201:50 00:22:54 00:45:48 01:36:38 03:13:16
13.20kph 8.20mph 4:33 7:1901:49 00:22:43 00:45:27 01:35:54 03:11:49
13.30kph 8.26mph 4:31 7:1601:48 00:22:33 00:45:06 01:35:11 03:10:22
13.40kph 8.33mph 4:29 7:1301:47 00:22:23 00:44:46 01:34:28 03:08:57
13.50kph 8.39mph 4:26 7:0901:47 00:22:13 00:44:26 01:33:46 03:07:33
13.60kph 8.45mph 4:25 7:0601:46 00:22:03 00:44:07 01:33:05 03:06:10
13.70kph 8.51mph 4:23 7:0301:45 00:21:53 00:43:47 01:32:24 03:04:49
13.80kph 8.57mph 4:21 7:0001:44 00:21:44 00:43:28 01:31:44 03:03:28
13.90kph 8.64mph 4:19 6:5701:44 00:21:34 00:43:09 01:31:04 03:02:09
14.00kph 8.70mph 4:17 6:5401:43 00:21:25 00:42:51 01:30:25 03:00:51
14.10kph 8.76mph 4:16 6:5101:42 00:21:16 00:42:33 01:29:47 02:59:34
14.20kph 8.82mph 4:14 6:4801:41 00:21:07 00:42:15 01:29:09 02:58:18
14.30kph 8.89mph 4:12 6:4501:41 00:20:58 00:41:57 01:28:31 02:57:03
14.40kph 8.95mph 4:10 6:4301:40 00:20:50 00:41:40 01:27:55 02:55:50
14.50kph 9.01mph 4:08 6:4001:39 00:20:41 00:41:22 01:27:18 02:54:37
14.60kph 9.07mph 4:07 6:3701:39 00:20:32 00:41:05 01:26:42 02:53:25
14.70kph 9.13mph 4:05 6:3401:38 00:20:24 00:40:48 01:26:07 02:52:14
14.80kph 9.20mph 4:03 6:3101:37 00:20:16 00:40:32 01:25:32 02:51:04
14.90kph 9.26mph 4:02 6:2901:37 00:20:08 00:40:16 01:24:57 02:49:55
15.00kph 9.32mph 4:00 6:2601:36 00:20:00 00:40:00 01:24:24 02:48:48
15.10kph 9.38mph 3:58 6:2301:35 00:19:52 00:39:44 01:23:50 02:47:40
15.20kph 9.44mph 3:57 6:2101:35 00:19:44 00:39:28 01:23:17 02:46:34
15.30kph 9.51mph 3:55 6:1901:34 00:19:36 00:39:12 01:22:44 02:45:29
15.40kph 9.57mph 3:54 6:1601:34 00:19:28 00:38:57 01:22:12 02:44:24
15.50kph 9.63mph 3:52 6:1401:33 00:19:21 00:38:42 01:21:40 02:43:21
15.60kph 9.69mph 3:51 6:1101:32 00:19:13 00:38:27 01:21:09 02:42:18
15.70kph 9.76mph 3:49 6:0901:32 00:19:06 00:38:12 01:20:38 02:41:16
15.80kph 9.82mph 3:48 6:0701:31 00:18:59 00:37:58 01:20:07 02:40:15
15.90kph 9.88mph 3:46 6:0401:31 00:18:52 00:37:44 01:19:37 02:39:14
16.00kph 9.94mph 3:45 6:0201:30 00:18:45 00:37:30 01:19:07 02:38:15
16.10kph 10.00mph 3:44 6:0001:29 00:18:38 00:37:16 01:18:38 02:37:16
16.20kph 10.07mph 3:42 5:5801:29 00:18:31 00:37:02 01:18:08 02:36:17
16.30kph 10.13mph 3:41 5:5501:28 00:18:24 00:36:48 01:17:40 02:35:20
16.40kph 10.19mph 3:40 5:5301:28 00:18:17 00:36:35 01:17:11 02:34:23
16.50kph 10.25mph 3:38 5:5101:27 00:18:10 00:36:21 01:16:43 02:33:27
16.60kph 10.31mph 3:37 5:4901:27 00:18:04 00:36:08 01:16:15 02:32:31
16.70kph 10.38mph 3:35 5:4701:26 00:17:57 00:35:55 01:15:48 02:31:37
16.80kph 10.44mph 3:34 5:4501:26 00:17:51 00:35:42 01:15:21 02:30:42
16.90kph 10.50mph 3:33 5:4301:25 00:17:45 00:35:30 01:14:54 02:29:49
17.00kph 10.56mph 3:32 5:4101:25 00:17:38 00:35:17 01:14:28 02:28:56
17.10kph 10.63mph 3:31 5:3901:24 00:17:32 00:35:05 01:14:02 02:28:04
17.20kph 10.69mph 3:29 5:3701:24 00:17:26 00:34:53 01:13:36 02:27:12
17.30kph 10.75mph 3:28 5:3501:23 00:17:20 00:34:40 01:13:10 02:26:21
17.40kph 10.81mph 3:27 5:3301:23 00:17:14 00:34:28 01:12:45 02:25:31
17.50kph 10.87mph 3:26 5:3101:22 00:17:08 00:34:17 01:12:20 02:24:41
17.60kph 10.94mph 3:25 5:2901:22 00:17:02 00:34:05 01:11:55 02:23:51
17.70kph 11.00mph 3:23 5:2801:21 00:16:56 00:33:53 01:11:31 02:23:03
17.80kph 11.06mph 3:22 5:2501:21 00:16:51 00:33:42 01:11:07 02:22:14
17.90kph 11.12mph 3:21 5:2301:20 00:16:45 00:33:31 01:10:43 02:21:27
18.00kph 11.18mph 3:20 5:2201:20 00:16:40 00:33:20 01:10:20 02:20:40
18.10kph 11.25mph 3:19 5:2001:20 00:16:34 00:33:08 01:09:56 02:19:53
18.20kph 11.31mph 3:18 5:1901:19 00:16:29 00:32:58 01:09:33 02:19:07
18.30kph 11.37mph 3:17 5:1701:19 00:16:23 00:32:47 01:09:10 02:18:21
18.40kph 11.43mph 3:16 5:1501:18 00:16:18 00:32:36 01:08:48 02:17:36
18.50kph 11.50mph 3:14 5:1301:18 00:16:12 00:32:25 01:08:25 02:16:51
18.60kph 11.56mph 3:14 5:1101:17 00:16:07 00:32:15 01:08:03 02:16:07
18.70kph 11.62mph 3:13 5:1001:17 00:16:02 00:32:05 01:07:42 02:15:24
18.80kph 11.68mph 3:11 5:0801:17 00:15:57 00:31:54 01:07:20 02:14:40
18.90kph 11.74mph 3:10 5:0701:16 00:15:52 00:31:44 01:06:59 02:13:58
19.00kph 11.81mph 3:10 5:0501:16 00:15:47 00:31:34 01:06:37 02:13:15
19.10kph 11.87mph 3:08 5:0401:15 00:15:42 00:31:24 01:06:16 02:12:33
19.20kph 11.93mph 3:08 5:0201:15 00:15:37 00:31:14 01:05:56 02:11:52
19.30kph 11.99mph 3:07 5:0001:15 00:15:32 00:31:05 01:05:35 02:11:11
19.40kph 12.05mph 3:05 4:5901:14 00:15:27 00:30:55 01:05:15 02:10:30
19.50kph 12.12mph 3:05 4:5701:14 00:15:23 00:30:46 01:04:55 02:09:50
19.60kph 12.18mph 3:04 4:5601:13 00:15:18 00:30:36 01:04:35 02:09:11
19.70kph 12.24mph 3:03 4:5401:13 00:15:13 00:30:27 01:04:15 02:08:31
19.80kph 12.30mph 3:02 4:5301:13 00:15:09 00:30:18 01:03:56 02:07:52
19.90kph 12.37mph 3:01 4:5101:12 00:15:04 00:30:09 01:03:37 02:07:14
20.00kph 12.43mph 3:00 4:5001:12 00:14:59 00:29:59 01:03:17 02:06:35
20.10kph 12.49mph 2:59 4:4801:12 00:14:55 00:29:51 01:02:59 02:05:58
20.20kph 12.55mph 2:58 4:4701:11 00:14:51 00:29:42 01:02:40 02:05:20
20.30kph 12.61mph 2:58 4:4601:11 00:14:46 00:29:33 01:02:21 02:04:43
20.40kph 12.68mph 2:56 4:4401:11 00:14:42 00:29:24 01:02:03 02:04:07
20.50kph 12.74mph 2:56 4:4301:10 00:14:38 00:29:16 01:01:45 02:03:30
20.60kph 12.80mph 2:55 4:4101:10 00:14:33 00:29:07 01:01:27 02:02:54
20.70kph 12.86mph 2:54 4:4001:10 00:14:29 00:28:59 01:01:09 02:02:19
20.80kph 12.92mph 2:53 4:3801:09 00:14:25 00:28:50 01:00:51 02:01:43
20.90kph 12.99mph 2:52 4:3701:09 00:14:21 00:28:42 01:00:34 02:01:08
21.00kph 13.05mph 2:52 4:3601:09 00:14:17 00:28:34 01:00:17 02:00:34

BIKE PACE CHARTS

Functional Threshold Power (FTP) Calculator

Training Zone Purpose Physiological Adaptations How This Helps Average Power Average HR
Zone 1 Active Recovery Increase blood flow to muscles to flush out waste products and provide nutrients Promotes recovery and therefore training response <55%<130.6 watts < 68%
Zone 2 Endurance Improves fat metabolism and ability to use oxygen, produce power and increases efficiency. Increases economy More efficient use of energy. Able to produce more power with the same level of effort, works on technique/skill 56-75%133 - 178 watts 69-83%
Zone 3 Tempo Improves carbohydrate metabolism, gives fast twitch muscle slow-twitch muscle characteristics Improved sustainable power, good for all cycling events 76-90%180 - 214 watts 84-94%
Zone 4 Lactate Threshold Improves carbohydrate metabolism, develops lactate threshold, changes some fast twitch muscle to slow-twitch Improved sustainable race pace, useful during tapering or pre-competition periods; too much time in this zone can cause staleness 91-105%215 - 230 watts 95-105%
Zone 5 VO2max Develops cardiovascular system and VO2max, improves anaerobic energy production and speeds turnover of waste products Improved time trialling ability and resistance to short-term fatigue 106-120%231 - 250 watts >106%
Zone 6 Anaerobic Capacity Increases maximum muscle power, develops cardiovascular system and VO2max, increases threshold Sprint speed, ability to accelerate away from a group and tolerate repeated high-intensity efforts 121-150%251 - 290 watts N/A

HEART RATE CALCULATOR

Maximum Heart Rate Training Zone Calculator

Zone Feel Heart Rate (bpm)
1Easy
2Steady
3Moderately Hard
4Hard
5Very Hard
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