Pace chart and split times

Your split time over every distance, from 100 m to the marathon, for every pace. Enter your MAS below the chart to see how hard each pace is.

Difficulty for your MAS :ComfortableSustainableHardVery hard

Time over 400 m by pace · Estimated race pace: 2:32 /km

PaceSpeedTimeZone

Passing times by pace (rows) and distance (columns)
Pace /km	Speed km/h	Zone	100 m ≈ 2:11	200 m ≈ 2:20	300 m ≈ 2:27	400 m ≈ 2:32	500 m ≈ 2:37	600 m ≈ 2:41	700 m ≈ 2:45	800 m ≈ 2:49	900 m ≈ 2:53	1000 m ≈ 2:56	1100 m ≈ 2:59	1200 m ≈ 3:02	1300 m ≈ 3:04	1400 m ≈ 3:07	1500 m ≈ 3:09	2000 m ≈ 3:12	3000 m ≈ 3:15	4000 m ≈ 3:18	5000 m ≈ 3:19	6 km ≈ 3:24	7 km ≈ 3:29	8 km ≈ 3:33	9 km ≈ 3:36	10 km ≈ 3:40	15 km ≈ 3:47	20 km ≈ 3:52	Half ≈ 3:53	30 km ≈ 4:02	Marathon ≈ 4:10
2:30	24.0	Z5	15.0 s	30.0 s	45.0 s	1:00	1:15	1:30	1:45	2:00	2:15	2:30	2:45	3:00	3:15	3:30	3:45	5:00	7:30	10:00	12:30	15:00	17:30	20:00	22:30	25:00	37:30	50:00	52:45	1:15:00	1:45:29
2:35	23.2	Z5	15.5 s	31.0 s	46.5 s	1:02	1:18	1:33	1:49	2:04	2:20	2:35	2:51	3:06	3:22	3:37	3:53	5:10	7:45	10:20	12:55	15:30	18:05	20:40	23:15	25:50	38:45	51:40	54:30	1:17:30	1:49:00
2:40	22.5	Z5	16.0 s	32.0 s	48.0 s	1:04	1:20	1:36	1:52	2:08	2:24	2:40	2:56	3:12	3:28	3:44	4:00	5:20	8:00	10:40	13:20	16:00	18:40	21:20	24:00	26:40	40:00	53:20	56:16	1:20:00	1:52:31
2:45	21.8	Z5	16.5 s	33.0 s	49.5 s	1:06	1:23	1:39	1:56	2:12	2:29	2:45	3:02	3:18	3:35	3:51	4:08	5:30	8:15	11:00	13:45	16:30	19:15	22:00	24:45	27:30	41:15	55:00	58:01	1:22:30	1:56:02
2:50	21.2	Z5	17.0 s	34.0 s	51.0 s	1:08	1:25	1:42	1:59	2:16	2:33	2:50	3:07	3:24	3:41	3:58	4:15	5:40	8:30	11:20	14:10	17:00	19:50	22:40	25:30	28:20	42:30	56:40	59:47	1:25:00	1:59:33
2:55	20.6	Z5	17.5 s	35.0 s	52.5 s	1:10	1:28	1:45	2:03	2:20	2:38	2:55	3:13	3:30	3:48	4:05	4:23	5:50	8:45	11:40	14:35	17:30	20:25	23:20	26:15	29:10	43:45	58:20	1:01:32	1:27:30	2:03:04
3:00	20.0	Z5	18.0 s	36.0 s	54.0 s	1:12	1:30	1:48	2:06	2:24	2:42	3:00	3:18	3:36	3:54	4:12	4:30	6:00	9:00	12:00	15:00	18:00	21:00	24:00	27:00	30:00	45:00	1:00:00	1:03:18	1:30:00	2:06:35
3:05	19.5	Z5	18.5 s	37.0 s	55.5 s	1:14	1:33	1:51	2:10	2:28	2:47	3:05	3:24	3:42	4:01	4:19	4:38	6:10	9:15	12:20	15:25	18:30	21:35	24:40	27:45	30:50	46:15	1:01:40	1:05:03	1:32:30	2:10:06
3:10 MAS	18.9	Z4	19.0 s	38.0 s	57.0 s	1:16	1:35	1:54	2:13	2:32	2:51	3:10	3:29	3:48	4:07	4:26	4:45	6:20	9:30	12:40	15:50	19:00	22:10	25:20	28:30	31:40	47:30	1:03:20	1:06:49	1:35:00	2:13:37
3:15	18.5	Z4	19.5 s	39.0 s	58.5 s	1:18	1:38	1:57	2:17	2:36	2:56	3:15	3:35	3:54	4:14	4:33	4:53	6:30	9:45	13:00	16:15	19:30	22:45	26:00	29:15	32:30	48:45	1:05:00	1:08:34	1:37:30	2:17:08
3:20	18.0	Z4	20.0 s	40.0 s	1:00	1:20	1:40	2:00	2:20	2:40	3:00	3:20	3:40	4:00	4:20	4:40	5:00	6:40	10:00	13:20	16:40	20:00	23:20	26:40	30:00	33:20	50:00	1:06:40	1:10:20	1:40:00	2:20:39
3:25	17.6	Z4	20.5 s	41.0 s	1:02	1:22	1:43	2:03	2:24	2:44	3:05	3:25	3:46	4:06	4:27	4:47	5:08	6:50	10:15	13:40	17:05	20:30	23:55	27:20	30:45	34:10	51:15	1:08:20	1:12:05	1:42:30	2:24:10
3:30	17.1	Z4	21.0 s	42.0 s	1:03	1:24	1:45	2:06	2:27	2:48	3:09	3:30	3:51	4:12	4:33	4:54	5:15	7:00	10:30	14:00	17:30	21:00	24:30	28:00	31:30	35:00	52:30	1:10:00	1:13:50	1:45:00	2:27:41
3:35	16.7	Z3	21.5 s	43.0 s	1:05	1:26	1:48	2:09	2:31	2:52	3:14	3:35	3:57	4:18	4:40	5:01	5:23	7:10	10:45	14:20	17:55	21:30	25:05	28:40	32:15	35:50	53:45	1:11:40	1:15:36	1:47:30	2:31:12
3:40	16.4	Z3	22.0 s	44.0 s	1:06	1:28	1:50	2:12	2:34	2:56	3:18	3:40	4:02	4:24	4:46	5:08	5:30	7:20	11:00	14:40	18:20	22:00	25:40	29:20	33:00	36:40	55:00	1:13:20	1:17:21	1:50:00	2:34:43
3:45 VT2	16.0	Z3	22.5 s	45.0 s	1:08	1:30	1:53	2:15	2:38	3:00	3:23	3:45	4:08	4:30	4:53	5:15	5:38	7:30	11:15	15:00	18:45	22:30	26:15	30:00	33:45	37:30	56:15	1:15:00	1:19:07	1:52:30	2:38:14
3:50	15.7	Z3	23.0 s	46.0 s	1:09	1:32	1:55	2:18	2:41	3:04	3:27	3:50	4:13	4:36	4:59	5:22	5:45	7:40	11:30	15:20	19:10	23:00	26:50	30:40	34:30	38:20	57:30	1:16:40	1:20:52	1:55:00	2:41:45
3:55	15.3	Z3	23.5 s	47.0 s	1:11	1:34	1:58	2:21	2:45	3:08	3:32	3:55	4:19	4:42	5:06	5:29	5:53	7:50	11:45	15:40	19:35	23:30	27:25	31:20	35:15	39:10	58:45	1:18:20	1:22:38	1:57:30	2:45:16
4:00	15.0	Z2	24.0 s	48.0 s	1:12	1:36	2:00	2:24	2:48	3:12	3:36	4:00	4:24	4:48	5:12	5:36	6:00	8:00	12:00	16:00	20:00	24:00	28:00	32:00	36:00	40:00	1:00:00	1:20:00	1:24:23	2:00:00	2:48:47
4:05	14.7	Z2	24.5 s	49.0 s	1:14	1:38	2:03	2:27	2:52	3:16	3:41	4:05	4:30	4:54	5:19	5:43	6:08	8:10	12:15	16:20	20:25	24:30	28:35	32:40	36:45	40:50	1:01:15	1:21:40	1:26:09	2:02:30	2:52:18
4:10	14.4	Z2	25.0 s	50.0 s	1:15	1:40	2:05	2:30	2:55	3:20	3:45	4:10	4:35	5:00	5:25	5:50	6:15	8:20	12:30	16:40	20:50	25:00	29:10	33:20	37:30	41:40	1:02:30	1:23:20	1:27:54	2:05:00	2:55:49
4:15 VT1	14.1	Z2	25.5 s	51.0 s	1:17	1:42	2:08	2:33	2:59	3:24	3:50	4:15	4:41	5:06	5:32	5:57	6:23	8:30	12:45	17:00	21:15	25:30	29:45	34:00	38:15	42:30	1:03:45	1:25:00	1:29:40	2:07:30	2:59:20
4:20	13.8	Z2	26.0 s	52.0 s	1:18	1:44	2:10	2:36	3:02	3:28	3:54	4:20	4:46	5:12	5:38	6:04	6:30	8:40	13:00	17:20	21:40	26:00	30:20	34:40	39:00	43:20	1:05:00	1:26:40	1:31:25	2:10:00	3:02:51
4:25	13.6	Z2	26.5 s	53.0 s	1:20	1:46	2:13	2:39	3:06	3:32	3:59	4:25	4:52	5:18	5:45	6:11	6:38	8:50	13:15	17:40	22:05	26:30	30:55	35:20	39:45	44:10	1:06:15	1:28:20	1:33:11	2:12:30	3:06:22
4:30	13.3	Z2	27.0 s	54.0 s	1:21	1:48	2:15	2:42	3:09	3:36	4:03	4:30	4:57	5:24	5:51	6:18	6:45	9:00	13:30	18:00	22:30	27:00	31:30	36:00	40:30	45:00	1:07:30	1:30:00	1:34:56	2:15:00	3:09:53
4:35	13.1	Z1	27.5 s	55.0 s	1:23	1:50	2:18	2:45	3:13	3:40	4:08	4:35	5:03	5:30	5:58	6:25	6:53	9:10	13:45	18:20	22:55	27:30	32:05	36:40	41:15	45:50	1:08:45	1:31:40	1:36:42	2:17:30	3:13:24
4:40	12.9	Z1	28.0 s	56.0 s	1:24	1:52	2:20	2:48	3:16	3:44	4:12	4:40	5:08	5:36	6:04	6:32	7:00	9:20	14:00	18:40	23:20	28:00	32:40	37:20	42:00	46:40	1:10:00	1:33:20	1:38:27	2:20:00	3:16:55
4:45	12.6	Z1	28.5 s	57.0 s	1:26	1:54	2:23	2:51	3:20	3:48	4:17	4:45	5:14	5:42	6:11	6:39	7:08	9:30	14:15	19:00	23:45	28:30	33:15	38:00	42:45	47:30	1:11:15	1:35:00	1:40:13	2:22:30	3:20:26
4:50	12.4	Z1	29.0 s	58.0 s	1:27	1:56	2:25	2:54	3:23	3:52	4:21	4:50	5:19	5:48	6:17	6:46	7:15	9:40	14:30	19:20	24:10	29:00	33:50	38:40	43:30	48:20	1:12:30	1:36:40	1:41:58	2:25:00	3:23:57
4:55	12.2	Z1	29.5 s	59.0 s	1:29	1:58	2:28	2:57	3:27	3:56	4:26	4:55	5:25	5:54	6:24	6:53	7:23	9:50	14:45	19:40	24:35	29:30	34:25	39:20	44:15	49:10	1:13:45	1:38:20	1:43:44	2:27:30	3:27:28
5:00	12.0	Z1	30.0 s	1:00	1:30	2:00	2:30	3:00	3:30	4:00	4:30	5:00	5:30	6:00	6:30	7:00	7:30	10:00	15:00	20:00	25:00	30:00	35:00	40:00	45:00	50:00	1:15:00	1:40:00	1:45:29	2:30:00	3:30:59
5:05	11.8	Z1	30.5 s	1:01	1:32	2:02	2:33	3:03	3:34	4:04	4:35	5:05	5:36	6:06	6:37	7:07	7:38	10:10	15:15	20:20	25:25	30:30	35:35	40:40	45:45	50:50	1:16:15	1:41:40	1:47:15	2:32:30	3:34:29
5:10	11.6	Z1	31.0 s	1:02	1:33	2:04	2:35	3:06	3:37	4:08	4:39	5:10	5:41	6:12	6:43	7:14	7:45	10:20	15:30	20:40	25:50	31:00	36:10	41:20	46:30	51:40	1:17:30	1:43:20	1:49:00	2:35:00	3:38:00
5:15	11.4	Z1	31.5 s	1:03	1:35	2:06	2:38	3:09	3:41	4:12	4:44	5:15	5:47	6:18	6:50	7:21	7:53	10:30	15:45	21:00	26:15	31:30	36:45	42:00	47:15	52:30	1:18:45	1:45:00	1:50:46	2:37:30	3:41:31
5:20	11.3	Z1	32.0 s	1:04	1:36	2:08	2:40	3:12	3:44	4:16	4:48	5:20	5:52	6:24	6:56	7:28	8:00	10:40	16:00	21:20	26:40	32:00	37:20	42:40	48:00	53:20	1:20:00	1:46:40	1:52:31	2:40:00	3:45:02
5:25	11.1	Z1	32.5 s	1:05	1:38	2:10	2:43	3:15	3:48	4:20	4:53	5:25	5:58	6:30	7:03	7:35	8:08	10:50	16:15	21:40	27:05	32:30	37:55	43:20	48:45	54:10	1:21:15	1:48:20	1:54:17	2:42:30	3:48:33
5:30	10.9	Z1	33.0 s	1:06	1:39	2:12	2:45	3:18	3:51	4:24	4:57	5:30	6:03	6:36	7:09	7:42	8:15	11:00	16:30	22:00	27:30	33:00	38:30	44:00	49:30	55:00	1:22:30	1:50:00	1:56:02	2:45:00	3:52:04
5:35	10.7	Z1	33.5 s	1:07	1:41	2:14	2:48	3:21	3:55	4:28	5:02	5:35	6:09	6:42	7:16	7:49	8:23	11:10	16:45	22:20	27:55	33:30	39:05	44:40	50:15	55:50	1:23:45	1:51:40	1:57:48	2:47:30	3:55:35
5:40	10.6	Z1	34.0 s	1:08	1:42	2:16	2:50	3:24	3:58	4:32	5:06	5:40	6:14	6:48	7:22	7:56	8:30	11:20	17:00	22:40	28:20	34:00	39:40	45:20	51:00	56:40	1:25:00	1:53:20	1:59:33	2:50:00	3:59:06
5:45	10.4	Z1	34.5 s	1:09	1:44	2:18	2:53	3:27	4:02	4:36	5:11	5:45	6:20	6:54	7:29	8:03	8:38	11:30	17:15	23:00	28:45	34:30	40:15	46:00	51:45	57:30	1:26:15	1:55:00	2:01:19	2:52:30	4:02:37
5:50	10.3	Z1	35.0 s	1:10	1:45	2:20	2:55	3:30	4:05	4:40	5:15	5:50	6:25	7:00	7:35	8:10	8:45	11:40	17:30	23:20	29:10	35:00	40:50	46:40	52:30	58:20	1:27:30	1:56:40	2:03:04	2:55:00	4:06:08
5:55	10.1	Z1	35.5 s	1:11	1:47	2:22	2:58	3:33	4:09	4:44	5:20	5:55	6:31	7:06	7:42	8:17	8:53	11:50	17:45	23:40	29:35	35:30	41:25	47:20	53:15	59:10	1:28:45	1:58:20	2:04:50	2:57:30	4:09:39
6:00	10.0	Z1	36.0 s	1:12	1:48	2:24	3:00	3:36	4:12	4:48	5:24	6:00	6:36	7:12	7:48	8:24	9:00	12:00	18:00	24:00	30:00	36:00	42:00	48:00	54:00	1:00:00	1:30:00	2:00:00	2:06:35	3:00:00	4:13:10
6:05	9.9	Z1	36.5 s	1:13	1:50	2:26	3:03	3:39	4:16	4:52	5:29	6:05	6:42	7:18	7:55	8:31	9:08	12:10	18:15	24:20	30:25	36:30	42:35	48:40	54:45	1:00:50	1:31:15	2:01:40	2:08:21	3:02:30	4:16:41
6:10	9.7	Z1	37.0 s	1:14	1:51	2:28	3:05	3:42	4:19	4:56	5:33	6:10	6:47	7:24	8:01	8:38	9:15	12:20	18:30	24:40	30:50	37:00	43:10	49:20	55:30	1:01:40	1:32:30	2:03:20	2:10:06	3:05:00	4:20:12
6:15	9.6	Z1	37.5 s	1:15	1:53	2:30	3:08	3:45	4:23	5:00	5:38	6:15	6:53	7:30	8:08	8:45	9:23	12:30	18:45	25:00	31:15	37:30	43:45	50:00	56:15	1:02:30	1:33:45	2:05:00	2:11:52	3:07:30	4:23:43
6:20	9.5	Z1	38.0 s	1:16	1:54	2:32	3:10	3:48	4:26	5:04	5:42	6:20	6:58	7:36	8:14	8:52	9:30	12:40	19:00	25:20	31:40	38:00	44:20	50:40	57:00	1:03:20	1:35:00	2:06:40	2:13:37	3:10:00	4:27:14
6:25	9.4	Z1	38.5 s	1:17	1:56	2:34	3:13	3:51	4:30	5:08	5:47	6:25	7:04	7:42	8:21	8:59	9:38	12:50	19:15	25:40	32:05	38:30	44:55	51:20	57:45	1:04:10	1:36:15	2:08:20	2:15:23	3:12:30	4:30:45
6:30	9.2	Z1	39.0 s	1:18	1:57	2:36	3:15	3:54	4:33	5:12	5:51	6:30	7:09	7:48	8:27	9:06	9:45	13:00	19:30	26:00	32:30	39:00	45:30	52:00	58:30	1:05:00	1:37:30	2:10:00	2:17:08	3:15:00	4:34:16
6:35	9.1	Z1	39.5 s	1:19	1:59	2:38	3:18	3:57	4:37	5:16	5:56	6:35	7:15	7:54	8:34	9:13	9:53	13:10	19:45	26:20	32:55	39:30	46:05	52:40	59:15	1:05:50	1:38:45	2:11:40	2:18:54	3:17:30	4:37:47
6:40	9.0	Z1	40.0 s	1:20	2:00	2:40	3:20	4:00	4:40	5:20	6:00	6:40	7:20	8:00	8:40	9:20	10:00	13:20	20:00	26:40	33:20	40:00	46:40	53:20	1:00:00	1:06:40	1:40:00	2:13:20	2:20:39	3:20:00	4:41:18
6:45	8.9	Z1	40.5 s	1:21	2:02	2:42	3:23	4:03	4:44	5:24	6:05	6:45	7:26	8:06	8:47	9:27	10:08	13:30	20:15	27:00	33:45	40:30	47:15	54:00	1:00:45	1:07:30	1:41:15	2:15:00	2:22:24	3:22:30	4:44:49
6:50	8.8	Z1	41.0 s	1:22	2:03	2:44	3:25	4:06	4:47	5:28	6:09	6:50	7:31	8:12	8:53	9:34	10:15	13:40	20:30	27:20	34:10	41:00	47:50	54:40	1:01:30	1:08:20	1:42:30	2:16:40	2:24:10	3:25:00	4:48:20
6:55	8.7	Z1	41.5 s	1:23	2:05	2:46	3:28	4:09	4:51	5:32	6:14	6:55	7:37	8:18	9:00	9:41	10:23	13:50	20:45	27:40	34:35	41:30	48:25	55:20	1:02:15	1:09:10	1:43:45	2:18:20	2:25:55	3:27:30	4:51:51
7:00	8.6	Z1	42.0 s	1:24	2:06	2:48	3:30	4:12	4:54	5:36	6:18	7:00	7:42	8:24	9:06	9:48	10:30	14:00	21:00	28:00	35:00	42:00	49:00	56:00	1:03:00	1:10:00	1:45:00	2:20:00	2:27:41	3:30:00	4:55:22
7:05	8.5	Z1	42.5 s	1:25	2:08	2:50	3:33	4:15	4:58	5:40	6:23	7:05	7:48	8:30	9:13	9:55	10:38	14:10	21:15	28:20	35:25	42:30	49:35	56:40	1:03:45	1:10:50	1:46:15	2:21:40	2:29:26	3:32:30	4:58:53
7:10	8.4	Z1	43.0 s	1:26	2:09	2:52	3:35	4:18	5:01	5:44	6:27	7:10	7:53	8:36	9:19	10:02	10:45	14:20	21:30	28:40	35:50	43:00	50:10	57:20	1:04:30	1:11:40	1:47:30	2:23:20	2:31:12	3:35:00	5:02:24
7:15	8.3	Z1	43.5 s	1:27	2:11	2:54	3:38	4:21	5:05	5:48	6:32	7:15	7:59	8:42	9:26	10:09	10:53	14:30	21:45	29:00	36:15	43:30	50:45	58:00	1:05:15	1:12:30	1:48:45	2:25:00	2:32:57	3:37:30	5:05:55
7:20	8.2	Z1	44.0 s	1:28	2:12	2:56	3:40	4:24	5:08	5:52	6:36	7:20	8:04	8:48	9:32	10:16	11:00	14:40	22:00	29:20	36:40	44:00	51:20	58:40	1:06:00	1:13:20	1:50:00	2:26:40	2:34:43	3:40:00	5:09:26
7:25	8.1	Z1	44.5 s	1:29	2:14	2:58	3:43	4:27	5:12	5:56	6:41	7:25	8:10	8:54	9:39	10:23	11:08	14:50	22:15	29:40	37:05	44:30	51:55	59:20	1:06:45	1:14:10	1:51:15	2:28:20	2:36:28	3:42:30	5:12:57
7:30	8.0	Z1	45.0 s	1:30	2:15	3:00	3:45	4:30	5:15	6:00	6:45	7:30	8:15	9:00	9:45	10:30	11:15	15:00	22:30	30:00	37:30	45:00	52:30	1:00:00	1:07:30	1:15:00	1:52:30	2:30:00	2:38:14	3:45:00	5:16:28
7:35	7.9	Z1	45.5 s	1:31	2:17	3:02	3:48	4:33	5:19	6:04	6:50	7:35	8:21	9:06	9:52	10:37	11:23	15:10	22:45	30:20	37:55	45:30	53:05	1:00:40	1:08:15	1:15:50	1:53:45	2:31:40	2:39:59	3:47:30	5:19:59
7:40	7.8	Z1	46.0 s	1:32	2:18	3:04	3:50	4:36	5:22	6:08	6:54	7:40	8:26	9:12	9:58	10:44	11:30	15:20	23:00	30:40	38:20	46:00	53:40	1:01:20	1:09:00	1:16:40	1:55:00	2:33:20	2:41:45	3:50:00	5:23:30
7:45	7.7	Z1	46.5 s	1:33	2:20	3:06	3:53	4:39	5:26	6:12	6:59	7:45	8:32	9:18	10:05	10:51	11:38	15:30	23:15	31:00	38:45	46:30	54:15	1:02:00	1:09:45	1:17:30	1:56:15	2:35:00	2:43:30	3:52:30	5:27:01
7:50	7.7	Z1	47.0 s	1:34	2:21	3:08	3:55	4:42	5:29	6:16	7:03	7:50	8:37	9:24	10:11	10:58	11:45	15:40	23:30	31:20	39:10	47:00	54:50	1:02:40	1:10:30	1:18:20	1:57:30	2:36:40	2:45:16	3:55:00	5:30:32
7:55	7.6	Z1	47.5 s	1:35	2:23	3:10	3:58	4:45	5:33	6:20	7:08	7:55	8:43	9:30	10:18	11:05	11:53	15:50	23:45	31:40	39:35	47:30	55:25	1:03:20	1:11:15	1:19:10	1:58:45	2:38:20	2:47:01	3:57:30	5:34:03
8:00	7.5	Z1	48.0 s	1:36	2:24	3:12	4:00	4:48	5:36	6:24	7:12	8:00	8:48	9:36	10:24	11:12	12:00	16:00	24:00	32:00	40:00	48:00	56:00	1:04:00	1:12:00	1:20:00	2:00:00	2:40:00	2:48:47	4:00:00	5:37:34

Your profile

Ventilatory thresholds

VT1

auto

km/h

% MAS

VT2

auto

km/h

% MAS

Heart-rate zones computed with

Start of each zone (% of MAS)

Start of each zone (% of max HR)

Share of MAS you can hold (colours and estimates)

1500 m

5 km

10 km

Half

Marathon

10 km, half and marathon follow your thresholds: VT2 + 2, VT2 − 3 and VT1 + 2 points.

Training zones

Passing time = distance × pace: an exact calculation, not an estimate.
Estimated race pace: the share of MAS you can hold over the distance — about 100 % over 1500 m, 95 % over 5 km, 90 % over 10 km, 85 % over a half marathon, 80 % over a marathon (more below 1500 m). These are indicative averages that vary with training, endurance and profile. Over 10 km, a half and a marathon, these shares follow your VT2 and VT1.
VT1 and VT2 are estimated at about 74 % and 84 % of MAS when you do not type them; their real values are measured in an exercise test.
Heart-rate zones: in % of max HR, or with the Karvonen method (resting HR + % × (max HR − resting HR)). A measured max HR is better than a formula.
The colours compare the pace of the row with the maximum pace estimated for the distance.
Indicative tool: it replaces neither an exercise test nor the advice of a coach or a doctor.

The other tools, which reuse your profile, and our guides to choose your shoes.

Pace chart

Your profile

Advanced settings

Training zones

How are the estimates computed?

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