Running Calculators
Every DialPace tool in one place — pace, race-time predictions, training zones and runner physiology. Free, instant, no sign-up.
Pace
Pace, splits and race-pace tools — what speed your goal time needs.
- 01
5K Pace Calculator
Find the exact pace per mile or kilometre you need to finish a 5K in your goal time — required pace, speed, and 1 km split instantly. Mi/km toggle.
- 02
Altitude-Adjusted Pace Calculator
See how thin air slows your running. Enter your sea-level pace and an altitude to estimate your pace there, based on the VO₂ max cost of altitude.
- 03
Grade-Adjusted Pace (GAP) Calculator
Convert your pace on a hill into the equivalent flat-ground effort with grade-adjusted pace, based on Minetti’s cost-of-running model. Mi/km toggle.
- 04
Half Marathon Pace Calculator
Find the exact pace per mile or kilometre you need to finish a half marathon in your goal time — required pace, speed, and first 10K split. Mi/km toggle.
- 05
Heat-Adjusted Pace Calculator
Adjust your running pace for heat and humidity. Enter your cool-weather pace, the temperature and the dew point to see how much to ease off. °F/°C, mi/km.
- 06
Marathon Pace Calculator
Find the exact pace per mile or kilometre you need to finish a marathon in your goal time — required pace, speed, and halfway split instantly. Mi/km toggle.
- 07
Negative Split Calculator
Plan a negative split — run the second half faster than the first. Get your first-half and second-half target paces plus a full split table. Mi/km toggle.
- 08
Pace Band Calculator
Build a printable race-day pace band — per-mile or per-km splits with cumulative checkpoints for your goal time, even or negatively split. Mi/km toggle.
- 09
Pace Converter Calculator
Convert running pace from min/mile to min/km and back, and turn pace into speed in mph and km/h. Enter a pace or a speed and get every unit at once, free.
- 10
Race Pace Calculator
Find the pace you need to hit your goal time at any race distance — per mile and per kilometre — plus speed and a mile-by-mile checkpoint table. Mi/km toggle.
- 11
Run-Walk Calculator
Plan a Galloway run-walk-run effort: enter your run and walk intervals and paces to get your blended average pace, speed and projected finish time.
- 12
Running Cadence Calculator
Work out your stride length and step counts from your running pace and cadence — steps per kilometre and mile, your speed, and your cadence range.
- 13
Running Pace Calculator
Find your running pace per mile and per kilometre from any distance and time — plus speed, 400 m lap time and an equivalent marathon finish. Mi/km toggle.
- 14
Running Pace Chart
Look up your 5K, 10K, half-marathon, and marathon finish times for any running pace — mi/km toggle, highlighted row, printable reference table. No sign-up.
- 15
Track Split Calculator
Get even-pace lap splits for any track race. Pick the distance and goal time for your 400 m and 200 m splits, per-km and per-mile pace, and a lap table.
- 16
Treadmill Pace Calculator
Convert treadmill speed to running pace per mile and kilometre, and the equivalent flat-ground pace once incline is taken into account. mph/km-h toggle.
Predict
Race-time predictors from a recent result (Riegel, Cameron, VDOT).
- 01
Boston Qualifier (BQ) Calculator
Check whether your marathon time qualifies for Boston. Enter your age, sex and finish time to see your B.A.A. standard, your margin, and if you cleared it.
- 02
Magic Mile Calculator
Run one hard mile, then predict your 5K, 10K, half marathon and marathon times with Jeff Galloway’s Magic Mile method — race paces and finish times.
- 03
Marathon Time Predictor
Predict your marathon finish time from a recent race. Three sports-science models (Riegel, Cameron, VDOT) give a consensus time and a likely range.
- 04
Race Time Predictor
Predict your finish time at any race distance from a recent result. Three models (Riegel, Cameron, VDOT) give a consensus time and a likely range. Mi/km.
Training
Training pace zones, key workouts and plans from your current fitness.
- 01
Race Fueling Calculator
Plan your race-day carbs: from your finish time, get grams of carbohydrate per hour, the total, roughly how many gels, and a sodium target.
- 02
Training Pace Calculator
Get your Jack Daniels training paces from a recent race — easy, marathon, threshold and interval — with a full per-mile and per-km zone table, by VDOT.
- 03
Training Plan Calculator
Build a free week-by-week running training plan from a recent race — base, build, peak and taper phases with weekly volume, long runs and Daniels paces.
- 04
Yasso 800 Calculator
Turn your goal marathon time into Yasso 800s — Bart Yasso’s classic workout. Get your target 800 m repeat time, the pace per mile and km, and the full session.
Physiology
VDOT, VO₂ max, heart-rate zones and runner body metrics.
- 01
Age-Graded Calculator
Score any road race by age and sex with the official WMA/USATF tables — your age-graded percentage, open-class equivalent time and performance level.
- 02
BMI Calculator
Calculate your Body Mass Index from your height and weight, see your WHO weight category, and the healthy weight range for your height. kg/lb, cm/in.
- 03
BMR Calculator
Calculate your Basal Metabolic Rate with the Mifflin–St Jeor equation, plus daily calories (TDEE) for your activity level. kg/lb and cm/in toggles.
- 04
Body Fat Calculator
Estimate your body-fat percentage with the U.S. Navy circumference method from a few tape measurements, plus your ACE fitness category. cm/in toggle.
- 05
Critical Speed Calculator
Find your critical speed and D′ from two recent time trials — the fastest pace you can sustain aerobically and your anaerobic distance reserve. Mi/km toggle.
- 06
Heart Rate Zone Calculator
Find your five running heart rate zones with the Karvonen (heart-rate reserve) method from your age and resting heart rate — or your measured max.
- 07
One-Rep Max (1RM) Calculator
Estimate your one-rep max from a set you can already do, with the Epley and Brzycki formulas, plus a table of training loads as % of your 1RM.
- 08
Running Calories Burned Calculator
Estimate the calories you burn on a run from your weight, distance and time with the ACSM running equation. Accounts for incline. kg/lb, mi/km toggles.
- 09
Steps to Miles Calculator
Convert steps to miles, kilometres and calories. Enter your step count, height and weight and choose walking or running. cm/in and kg/lb toggles.
- 10
Sweat Rate Calculator
Measure your sweat rate from a run: weigh before and after, log what you drank and the duration. See litres lost per hour and how much to drink.
- 11
VDOT Calculator
Find your Daniels VDOT score from a recent race, then see your equivalent 5K, 10K, half marathon and marathon times. Mi/km toggle, no sign-up.
- 12
VO₂ Max Calculator (Cooper Test)
Estimate your VO₂ max from the Cooper 12-minute run test — just enter how far you covered. Also shows your MET intensity and running pace at VO₂ max.
Cycling
FTP, power zones, gearing and e-bike range for the bike.
- 01
E-Bike Range Calculator
Estimate your e-bike range from battery watt-hours and assist mode (Eco, Trail, Turbo). Range = capacity ÷ consumption, in miles or km. Honest ballpark.
- 02
FTP Calculator
Calculate your cycling FTP from a 20-minute test (FTP = 0.95 × 20-min power), plus watts per kilogram, your Coggan category and all seven power zones.
- 03
Gear Inches Calculator
Calculate bike gear inches from chainring teeth, rear cog and wheel size, plus development (metres per pedal stroke) and Sheldon Brown’s gain ratio.
- 04
Power-to-Weight Ratio Calculator
Calculate your cycling power-to-weight ratio (W/kg) from power and body weight, with your Coggan power-profile category for the chosen effort duration.
Triathlon
Swim, bike and run together — CSS, splits and total race time.
- 01
Critical Swim Speed (CSS) Calculator
Find your critical swim speed from a 400 m and 200 m time trial — your threshold pace per 100 m, plus CSS+2s and CSS+5s training targets for sets.
- 02
Triathlon Pace Calculator
Add up your swim, bike and run splits plus T1 and T2 to get your total triathlon finish time, with a full per-leg breakdown. Sprint to Ironman.