Performance Calculators

Free tools to help you calculate training zones, estimate performance metrics, and plan your workouts.

Estimate carbohydrate intake per hour and total fuel requirements based on duration, FTP, intensity and bodyweight.

Estimate VO₂max from 5-minute maximal cycling power using the Sitko et al. (2022) equation.

Calculate total kilojoules (kJ) for a ride based on average power and duration.

Combine absolute power and power-to-weight into a single score to compare cycling performance across different terrain.

Calculate equivalent sea-level power from altitude, with acclimatised and non-acclimatised models.

Calculate torque and torque-to-bodyweight from power and cadence.

Convert between race time and pace for common distances including 5K, 10K, Half Marathon and Marathon.

Estimate equivalent performances across distances, adjusted for training experience and weekly volume.

Calculate Critical Swim Speed from 200m and 400m swim tests.

Go deeper on the science

Read our evidence-based articles or explore 1:1 coaching