Calculator Tools
Pace Calculator
Calculate pace for running, walking, and biking. Estimate time, distance, or pace with comprehensive analysis.
Typical Races and World Record Paces
| Category | Men's World Record Pace | Women's World Record Pace |
|---|---|---|
| 100 meters | 9.58s (23.35 mph / 37.58 km/h) | 10.49s (21.32 mph / 34.30 km/h) |
| 200 meters | 19.19s (23.21 mph / 37.37 km/h) | 21.34s (20.89 mph / 33.62 km/h) |
| 400 meters | 43.03s (20.81 mph / 33.50 km/h) | 47.60s (18.81 mph / 30.28 km/h) |
| 800 meters | 1:40.91 (4:13/mile or 2:37/km) | 1:53.28 (3:48/mile or 2:22/km) |
| 1,500 meters | 3:26.00 (3:40/mile or 2:17/km) | 3:49.11 (4:06/mile or 2:33/km) |
| 1 mile | 3:43.13 (3:43/mile or 2:19/km) | 4:12.33 (4:12/mile or 2:37/km) |
| 5K | 12:35.36 (4:03/mile or 2:31/km) | 14:06.62 (4:32/mile or 2:49/km) |
| 10K | 26:11.00 (4:13/mile or 2:37/km) | 29:01.03 (4:40/mile or 2:54/km) |
| Half Marathon | 57:31 (4:23/mile or 2:44/km) | 1:02:52 (4:47/mile or 2:58/km) |
| Marathon | 2:00:35 (4:36/mile or 2:52/km) | 2:14:04 (5:07/mile or 3:11/km) |
Training Through Pace and Heart Rate
Pace and heart rate are closely correlated metrics for training. Pace measures how fast you're moving, while heart rate indicates cardiovascular intensity. Understanding both helps optimize training zones for different goals—endurance, speed, or fat burning.
Measuring and Estimating Heart Rate and Heart Rate Zones
Maximum Heart Rate (MHR) is estimated using the formula: MHR = 220 - age. Resting Heart Rate (RHR) is measured when completely at rest, typically in the morning. Heart rate zones are calculated as percentages of your heart rate reserve (MHR - RHR).
Anaerobic (Hardcore training)
Aerobic (Cardio/endurance training)
Weight Control (Fitness training / fat burning)
Moderate Activity (Maintenance / warm up)
Aerobic vs. Anaerobic Exercise
Aerobic exercise uses oxygen to generate energy and can be sustained for longer periods. It primarily burns fat and improves cardiovascular endurance. Examples include jogging, cycling, and swimming at moderate intensity.
Anaerobic exercise generates energy without oxygen, producing lactate. It's high-intensity and short-duration, improving speed and power. Examples include sprinting, heavy weightlifting, and HIIT.
The aerobic threshold is the pace where you can maintain conversation. The anaerobic threshold is the maximum pace you can sustain for about 20-30 minutes before lactate accumulation forces you to slow down. Training at these thresholds improves your ability to sustain faster paces for longer.