Calculators built for hybrid athletes — runners, lifters, the people training for both. The same math powers Threshold, our iOS coach that keeps it current automatically as you train.
Enter a recent race time. Get your VDOT score, training paces (easy, tempo, interval), and equivalent race times at other distances.
Predict your times at every race distance from one recent result — 5K through marathon, plus any custom distance. Uses Riegel's formula.
Enter the race time you want to run. Get the pace you'll need to hold per mile, the VDOT it implies, and the training paces required to support that fitness.
Calculate your 5 training zones using max HR, Karvonen reserve, or LTHR. Tanaka formula for accurate max HR estimation.
Estimate your 1RM from any weight × reps set using Epley, Brzycki, and Lombardi formulas. Plus a percentage table for programming.
Which plates go on the bar for any target weight. Supports standard 45 lb, powerlifting 55 lb, women's 35 lb, and 20 kg / 15 kg Olympic bars.
Daily calorie and macro targets using the Mifflin-St Jeor equation. Evidence-based protein (0.8g/lb) with cut, maintain, or bulk adjustments.
Inside Threshold, your paces, 1RM estimates, and readiness update automatically from every workout. The coach reads the trend, adapts your plan when you're tired, progresses your lifts when you're strong, and keeps the math current.
See how Threshold works