RUNNING PERFORMANCE TOOL
Pace ↔ Speed
Converter.
Instant conversion · VO₂ demand · Running Economy · Fuel Zones · Cadence · Training Guide
Live Instant Conversion
ACSM VO₂ Demand + Running Economy
Cadence · Stride · HR Zones
Fat & Carb Fuel Breakdown
min
:
sec
Optional Profile — unlocks full analysis
Used for VO₂ demand, calorie burn, HR zones, and fuel substrate. All calculations in-browser.
📌 Needed for energy & fuel calculations
📌 Used for stride length estimation
📌 For Karvonen HR zone mapping
📌 Affects VO₂ demand and calorie burn
WHAT YOU'LL GET
Instant Conversionmin/km · min/mile · km/h · mph · m/s
VO₂ DemandACSM equation with grade adjustment
BiomechanicsCadence · stride · running form cues
HR ZonesKarvonen method, mapped to your pace
Fuel SubstrateFat vs carb burn g/hr by zone
Training Week PlanZone-specific sample 7-day plan
PERSONALISED PLAN
Zone-Based Training
Nutrition Plan
Get a custom fuelling strategy designed around your pace zones — carb timing, electrolytes, and India-specific food choices.
Book Consultation →TRAINING ZONES
Z1 Recovery>7:00/km · RPE 1–2
Z2 Aerobic5:30–7:00/km · RPE 3–4
Z3 Tempo4:30–5:30/km · RPE 5–6
Z4 Threshold3:30–4:30/km · RPE 7–8
Z5 VO₂max<3:30/km · RPE 9–10