ATHLETE TOOLS
Performance
TOOLS.
Optimise your training with science-backed performance tools built for endurance athletes.
Running Pace Calculator — Pace, Speed & Race Projections
Calculate your running pace per km and per mile, speed, and projected finish times for 5K, 10K, Half Marathon, and Marathon.
Sweat Rate Calculator — Hydration Deficit & Fluid Needs
Calculate your personal sweat rate per hour, hydration deficit, and post-exercise fluid replacement target based on pre and post-exercise body weight.
Heat Hydration Calculator — Running in Hot Weather Fluid Needs
Calculate your adjusted hourly fluid and sodium needs for running or racing in hot and humid conditions, with warning levels for dangerous heat loads.
Natural Muscular Potential
Predict your maximum drug-free muscle size (FFMI) based on your wrist and ankle bone structure.
Cycling Power Zones (7-Zone)
Calculate your training zones (Recovery, Tempo, Sweet Spot, VO2 Max) based on your FTP.
Training Load Calculator — ATL, CTL & TSB Form Score
Calculate your Acute Training Load (ATL), Chronic Training Load (CTL), and Training Stress Balance (TSB) to identify your current form and optimal race window.
Race Altitude Adjustment Calculator — High Altitude Pace & Hydration
Calculate your adjusted race pace, extra hydration needs, and acclimatisation requirements for racing or training at altitude, based on Daniels' altitude formula.
Race Weight Estimator — Optimal Running Weight & Pace Gain
Calculate your optimal race weight based on lean mass and target body fat, and see the exact pace improvement per kilogram lost.