Tinman Running Calculator

Enter a recent race result and get suggested training paces across intensities, plus equivalent race performances for many common distances.

How it works

This tool mirrors the structure of Tinman-style calculators: given a distance and finishing time, it derives race splits, training paces by intensity (Recovery, Easy, Moderate, Tempo, Threshold, CV, Aerobic Power, VO2 max, Mixed Zone, Anaerobic Capacity/Power, Speed Endurance, Speed), and equivalent race times.

Formulas here are adapted/approximate and intended for educational use. Always adjust by feel and context (terrain, weather, fatigue).

Intensities overview

• Recovery: very easy running for warm-ups, cool-downs and recovery
• Easy: conversational pace for general aerobic development
• Moderate: steady aerobic work between Easy and Tempo
• Tempo/Threshold: comfortably hard, lactate-threshold zone
• CV: critical velocity; efficient aerobic power development
• Aerobic Power/VO2 max: higher-end aerobic power work in intervals
• Mixed/Anaerobic/Speed: strides, speed endurance, and anaerobic power work

Notes

• Equivalent race times are estimates; use them as general guides for goal-setting.
• Training paces are ranges; day-to-day pace can vary with conditions.
• If you are returning from injury or illness, consult a professional before high-intensity training.