training tools
Training With Purpose.
Metabolic Running Racing Team
Training Calculators
Enter a recent race result to generate your full set of training paces. These zones are based on your current fitness — not generic charts. Use them every single day.
Please enter a valid race time.
Your Training Zones
| Zone | Purpose | Pace Range | RPE |
|---|
VDOT is Jack Daniels' measure of your current running fitness — a single number that reflects your aerobic capacity based on race performance. Use it to compare fitness over time and predict equivalent performances across distances.
Please enter a valid race time.
Your VDOT Score & Equivalent Performances
Your VDOT
--
Current fitness
5K Equivalent
--
10K Equivalent
--
Half Marathon
--
Full Marathon
--
Fitness Category
--
What is VDOT? Developed by legendary coach Jack Daniels, VDOT is a practical measure of your aerobic fitness derived from race performance. A higher VDOT = higher fitness. Track it over time to objectively measure improvement. Most recreational runners fall between 30–60. Elite marathoners are 75+.
Dew point — not temperature — is the real measure of how hard weather will affect your performance. High dew points force your body to work harder to cool itself, slowing you down regardless of effort. Use this before every run to set realistic pace expectations.
Please enter valid temperature and humidity.
Today's Conditions
Dew Point
--
°F
Condition
--
Pace Adjustment
--
slower per mile
Adjusted Pace
--
recommended
Ideal
<50°F
Good
50–54°F
Moderate
55–59°F
Tough
60–64°F
Very Hard
65–69°F
Dangerous
70°F+
Enter a recent race result to predict your equivalent finish time at any other distance. Based on Pete Riegel's widely used formula — the same one used by coaches worldwide to set realistic race goals.
Please enter a valid race time.
Predicted Performance
Predicted Finish
--
Pace per Mile
--
Pace per KM
--
Important: This prediction assumes equal fitness across distances and optimal race conditions. Marathon times tend to run slower than predicted — factor in fueling, training specificity, and course conditions. Use this as a starting point, not a guarantee.
The Boston Marathon qualifying standard is just the starting point — in recent years you need to run significantly faster than the standard to actually get in. Enter your age and gender to see your qualifying time and what you realistically need to run to make the field.
Please enter a valid age.
Your Boston Qualifying Standard
Official BQ Standard
--
Minimum to apply
Realistic Target
--
~5 min buffer to get in
Metabolic Running
Intra-Run Fuel Per Hour Counter
Track your intra-run fueling rate. Enter the total carbs and sodium consumed during your workout and the duration to see your per-hour rates. Use this to dial in your fueling strategy and hit your targets.
Please enter duration and at least carbs or sodium
Your Fueling Rate
Carbs Per Hour
—
grams / hour
Sodium Per Hour
—
mg / hour
Metabolic Running
Treadmill Pace Calculator
Convert between treadmill incline and flat ground effort. Running at an incline increases effort — use this to find equivalent paces for your workouts. Rule of thumb: 1% incline ≈ outdoor flat effort.
Incline → Flat Equivalent
Flat → Incline Effort
Please enter a valid pace
Equivalent Pace
Flat Ground Equivalent
—
per mile
Quick Reference
Metabolic Running Racing Team
Nutrition Calculators
Hydration needs vary significantly between athletes — sweat rates can range from 0.5 to 2.5+ liters per hour. Use a measured sweat test for precision, or estimate based on conditions. Dial in your fluid and sodium intake to avoid GI issues and optimize performance.
Measured Sweat Test
Estimate
Please fill in all required fields.
Your Hydration Plan
Sweat Rate
--
oz/hour
Fluid Target
--
oz/hour
Sodium Target
--
mg/hour
Pre-Exercise
--
2+ hours before
Post-Exercise
--
within 4 hours after
Carb loading stocks your glycogen stores to avoid hitting "the wall" and improve performance. Research supports it for any event over 90 minutes. The goal: 8g of carbs per kg of body weight per day for 3 days before your race.
Please enter your body weight.
Your Carb Loading Targets
Your Weight
--
kg
Daily Carb Target
--
grams/day × 3 days
Total Carbs
--
over 3 days
Quick Carb Reference
1 bagel50–60g
1 cup cooked pasta/rice45g
1 medium banana30g
½ cup dry oats30g
2 fig bars40g
1 small baked potato30g
8oz orange juice30g
1 energy bar (Clif)40g
2 pancakes (4")30g
1 Tbsp jam/syrup15g
Race fueling is highly individual — what works for one athlete may not work for another. More experienced athletes and those who "train the gut" can often tolerate higher carb intake. Use these guidelines as a starting point and experiment in training to find YOUR optimal strategy.
Your Race Fueling Strategy
Carbs Per Hour
--
grams
Fueling Frequency
--
minutes
Approx. Gels/Hour
--
~25g per gel