Fitness and running
Work out running pace, steps, heart rate zones and gym numbers, in miles or kilometres, using published sports science.
Featured calculator
Pace calculator
Minutes per mile or per kilometre for your next parkrun, 10K or marathon. Put in a time, get a pace, or the other way round.
Work out my paceTakes about a minute
Most used
Where most people start
The four fitness and running calculators that get the most use.
Pace
Target heart rate
Steps to miles
5K paceSearch
Search fitness and running
Only searches the 164 calculators in this topic.
Everything
All 164, sorted into shelves
Grouped by what you want to find out. Every one is in the new design.
Cycling and swimming36
Running and races52
Walking and steps16
Strength and the gym37
Everyday movement23
Cycling and swimming
Bikes, pools, triathlon, rowing, paddling and the climbing wall.
36 calculators36 in the new design
- Cycling caloriesEnergy for every kind of ride, e-bikes too.Open
- Swimming paceSwim pace per 100 m and per length.Open
- Cycle to work fitnessHow much a bike commute adds to your week.Open
- Swimming with kids caloriesEnergy used in a family swim.Open
- Cycling speedMoving speed and overall speed for a ride.Open
- Bike commute timeDoor to door time, including lights and getting changed.Open
- Bike gear ratioGear ratio, gear inches and speed.Open
- Power to weightYour watts per kilogram, bike and all.Open
- FTP estimateFTP from your test, with training ranges.Open
- Cycling zonesPower and heart rate zones together.Open
- Turbo trainer session plannerA structured indoor ride at the right watts.Open
- Long ride fuelCarbs and bottles for a long ride.Open
- Cycling hydrationYour sweat rate and bottles for the next ride.Open
- Climb gradientAverage gradient from length and height.Open
- Hill climb time predictorYour time up a climb from power and gradient.Open
- Bikepacking distance plannerMiles a day, hours a day, days needed.Open
- Swim paceCritical swim speed from two time trials.Open
- Swimming caloriesEnergy by stroke and pace.Open
- Pool lengthsLengths for any distance in your pool.Open
- Open water swim timePool pace to open water time.Open
- Swim stroke rateStroke rate, distance per stroke and SWOLF.Open
- Triathlon finish timeSwim, bike, run and transitions in one finish time.Open
- Sprint triathlonYour sprint triathlon finish time.Open
- Standard triathlonStandard distance finish time, leg by leg.Open
- Iron distance triathlonFull distance finish and cut off check.Open
- Long triathlon training hoursWeekly split and total hours to race day.Open
- Brick session plannerBike to run sessions, planned.Open
- Duathlon finish timeRun, bike, run and transitions in one finish time.Open
- Rowing splitSplit per 500 m and watts on the rower.Open
- Rowing caloriesEnergy on the rower from your watts.Open
- 2K row predictionYour 2K target from any test.Open
- SkiErg paceWatts and times from a SkiErg split.Open
- Paddleboarding caloriesEnergy on a board or in a kayak.Open
- Kayaking distanceDistance out and time back, current included.Open
- Climbing grade progressYour grade pyramid, Font and V grades.Open
- Bouldering session loadWeekly climbing load and the week on week change.Open
Running and races
Pace, splits, finish times and building up safely.
52 calculators52 in the new design
- PaceMinutes per mile and per km from any run.Open
- 5K paceThe pace for your 5K target, and what it predicts.Open
- 10K pacePace and predictions for your 10K target.Open
- Half marathon paceThe steady pace for your half marathon goal.Open
- Marathon paceEven pace for your marathon finish time.Open
- Race finish timePredict a new race time from a recent one.Open
- Steps to milesYour step count, in miles, for your height.Open
- VO2 max estimateA VO2 max estimate from two heart rates.Open
- Run walk intervalFinish time with planned walking breaks.Open
- Walking paceYour walking pace and whether it is brisk.Open
- Steps to kilometresYour steps as kilometres, for your height.Open
- School run stepsSteps and active minutes from walking to school.Open
- Mile time predictorYour mile, predicted from a longer race.Open
- Kilometre splitRunning total at every marker for even pacing.Open
- Negative splitFirst and second half times for a faster finish.Open
- Couch to 5K finish dateWhen you will graduate from Couch to 5K.Open
- Beginner running planA first run walk plan for the days you are free.Open
- Long run build upWeek by week long runs up to your target.Open
- Weekly mileage increaseA steady build to your target weekly distance.Open
- Running load checkerThis week against your usual, as a simple ratio.Open
- Running shoe mileage trackerWhen your running shoes are due a rest.Open
- Saturday 5K targetSteady, stretch and easy targets for Saturday.Open
- Saturday 5K improvementHow much quicker your 5K is, in seconds and per cent.Open
- Treadmill pace converterBelt speed to pace, with incline effort.Open
- Incline treadmill effortHow hard your incline walk is.Open
- Trail run effortRoad equivalent pace for a hilly trail run.Open
- Hill repeatsReps, recoveries and metres climbed.Open
- Interval session paceRep paces from a recent race (VDOT).Open
- Tempo run paceComfortably hard threshold pace from a race.Open
- Easy run paceA truly easy pace from your race time.Open
- VO2 max from a runA fitness score from a race or the Cooper test.Open
- Age graded running scoreYour race as a percentage of the best for your age.Open
- Running cadenceSteps a minute from a short count on a run.Open
- Stride lengthYour real step length, measured.Open
- Calories burned runningEnergy used on a run from distance, time and weight.Open
- Running fuelGrams of carbs an hour, and how many gels.Open
- Race day hydrationA safe drinking range for your race.Open
- Race day wake up time plannerAlarm, breakfast and leaving times for race day.Open
- Training days to raceDays, runs and long run Sundays before your race.Open
- Charity run fundraisingWhat each mile is worth to your sponsors.Open
- Couch to 10K dateA gentle date for your first 10K.Open
- 5K to 10K progressionA week by week long run from 5K to 10K.Open
- Half marathon training loadWeekly distance for your half, build to taper.Open
- Marathon training loadWeekly marathon distance with a three week taper.Open
- Ultra cut off paceMoving pace to beat an ultra cut off.Open
- Race cut off paceSlowest pace inside the cut off, with spare.Open
- Running streakDays in a row, and your record to beat.Open
- Personal best improvementHow much faster your new best is.Open
- Run commute timeDoor to desk time running to work.Open
- Rainy day treadmill equivalentTreadmill speed for your outdoor pace.Open
- Fitness race paceFinish time for 8 runs plus 8 stations.Open
- Cycling cadenceSpeed from cadence and gearing.Open
Walking and steps
Steps, walks, hikes and the stairs at work.
16 calculators16 in the new design
- Steps to caloriesCalories from your steps, from measured walking costs.Open
- Daily step goalA step target for your age, built up gently.Open
- Walking timeHow long a walk takes, stops included.Open
- Stairs climbed caloriesEnergy used taking the stairs.Open
- Dog walk caloriesYour energy use on dog walks.Open
- Lunch break walk plannerDistance and steps in your lunch break.Open
- Family walk distanceHow long a family walk takes, with breaks.Open
- Buggy walk caloriesEnergy used on walks with the buggy.Open
- Hill walk effortNaismith time and flat equivalent for a hill route.Open
- Hiking timeA realistic hill day, stops and descents included.Open
- Rucksack weightYour packed weight against your body weight.Open
- Walking plan for weightA gentle four week walking build, with realistic weekly targets.Open
- Active commute CO2 and energyCO2 saved and energy used, leaving the car.Open
- Brisk walk targetMinutes a walk to hit 150, and what brisk means.Open
- Nordic walking caloriesEnergy used walking with poles.Open
- Golf walking caloriesEnergy and steps from walking a round.Open
Strength and the gym
Reps, sets, plates and steady progress.
37 calculators37 in the new design
- One rep maxYour 1RM from a hard set, no max out needed.Open
- Training percentagePlan percentages turned into plates.Open
- Plate loadingThe plates for each side of the bar.Open
- Rep max comparisonCompare two sets to see which was stronger.Open
- Percentage of your maxThe weight on the bar as a share of your max.Open
- Set volumeWeekly hard sets per muscle, checked against research.Open
- Weekly tonnageTotal kilos lifted in a week.Open
- Progressive overload plannerSmall jumps, planned week by week.Open
- Barbell mathsCount one side, get the total.Open
- Dumbbell pairSpinlock handle plus plates, added up.Open
- Warm up setA ramp to your working weight.Open
- RPE to percentageReps plus effort, turned into a percentage.Open
- Reps in reserveThe weight that leaves 2 reps in reserve.Open
- Deload weekYour next easy weeks, dated.Open
- Strength progress projectionYour recent rate, projected forward.Open
- Powerlifting totalSquat plus bench plus deadlift, scored.Open
- Strength scoreWilks, DOTS and IPF points side by side.Open
- Squat to body weightYour squat as a multiple of your body weight.Open
- Bench to body weightYour bench as a multiple of you.Open
- Deadlift to body weightYour deadlift as a multiple of your body weight.Open
- Grip strengthYour squeeze compared and tracked.Open
- Pull up progressWeeks to your next pull up goal.Open
- Push up capacityYour push ups and a plan for more.Open
- Plank timeWeeks to your plank goal.Open
- Kettlebell swing caloriesWhat ten minutes of swings uses.Open
- Gym session energyWeights plus cardio for the whole visit.Open
- Rest timerThe right rest, and your session length.Open
- Superset time saverMinutes saved by pairing exercises.Open
- Sled push load plannerSled loads for speed, acceleration or strength.Open
- EMOM sessionWork and rest in every minute.Open
- AMRAP scoreYour score and the pace to beat it.Open
- Circuit training timerHow long your circuit lasts, and the energy.Open
- Home dumbbell workout generatorSets and reps for your dumbbells.Open
- Gym confidence starterA first six weeks at the gym.Open
- Muscle recoveryWhen a muscle group is ready to go again.Open
- Strength goal dateA date to aim at for your next big lift.Open
- Training consistency scorePlanned sessions against sessions done.Open
Everyday movement
Housework, gardening, desk breaks and warm ups.
23 calculators23 in the new design
- Target heart rateFive heart rate zones from your age and resting rate.Open
- Calories burnedEnergy for everyday and sporty activities.Open
- Army body fatUS Army waist to height or British Army entry check.Open
- Gardening caloriesMowing, digging and weeding, in kcal.Open
- Housework caloriesChores, counted in kcal and minutes.Open
- Active minutes goalYour week against the 150 minute guideline.Open
- Weekly exercise minutesYour week, logged day by day.Open
- Sitting breaksHow often to get up, and what it adds.Open
- Desk stretch timerStretch times for your working day.Open
- Standing desk timeStanding minutes and the next step.Open
- Everyday movement scoreSteps, chores and stairs, added up.Open
- Workday movement plannerActive minutes built around work.Open
- Weekend activity plannerSaturday and Sunday, planned.Open
- Ready to start exercising checklistA short checklist before you start.Open
- Warm up lengthA warm up sized to your session.Open
- Mobility minutesWeekly mobility minutes, area by area.Open
- Balance practice timerYour one leg stand, compared and practised.Open
- Home workout plannerA timed full body session at home.Open
- No equipment workout generatorBodyweight rounds and reps for your level.Open
- Garden football caloriesKickabouts and running about with the kids.Open
- Dancing caloriesZumba, salsa, ceilidh or a night out.Open
- Tennis caloriesSingles, doubles and hitting practice.Open
- Badminton fitnessYour weekly badminton, in kcal and minutes.Open
Good to know
Where the numbers come from
About these numbers
Guidance, not a diagnosis
The UK Chief Medical Officers suggest at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus strength work on two days. Everything counts, including the school run.
Sources
Where we get them
- NHSHealth A to Z and the NHS BMI calculator
- NICE NG246Overweight and obesity guideline, 2025
- UK Chief Medical OfficersPhysical activity and alcohol guidelines
- SACNScientific Advisory Committee on Nutrition
Last checked 21 October 2026. Each calculator lists its own sources too.
Help
Before you push on
New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.
Goals
Got a goal in mind?
Guided plans that walk you through the right calculators in the right order, with NHS guidance along the way.
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