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Performance and running calculators

Elitesport has developed a central hub where you can find all your performance metrics: heart rate, FTP, pace, intensity zones, and other useful benchmarks to help you better understand, structure, and optimize your training.

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Most used

The most frequently used tools to structure training

Running

Heart Rate Calculator

Define your training zones from theoretical max heart rate or the Karvonen method to better manage endurance, threshold work and harder sessions.

Open calculator Heart rate recovery
Cycling

Cycling FTP Calculator

Estimate your FTP from a 20-minute test, get your power zones and your power-to-weight ratio.

FTP Power W/kg
Open
Running

Speed & Pace Calculator

Turn your race times or performance markers into training paces to better structure your sessions.

Pace Tempo Intervals
Open
Running

MAS Calculator

Define your training benchmarks from your maximal aerobic speed or a field test.

Speed Testing Intervals
Open
Running

VO2max Calculator

Estimate your VO2max to position your aerobic profile and complement your training benchmarks.

VO2max Fitness Endurance
Open

Running

Tools to better manage intensity, pace and physiological benchmarks

Running

Heart Rate Calculator

Classic method, Karvonen and visual training zones.

HR maxKarvonenHeart rate zones
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Running

Heart Rate Recovery Calculator

Assess your recovery capacity after exercise from your heart rate response.

RecoveryCardioFitness tracking
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Running

Speed & Pace Calculator

Pace markers based on a race time, MAS or race goal.

PaceTempoIntervals
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Running

MAS Calculator

Define your training benchmarks from your maximal aerobic speed or a field test.

SpeedTestingIntervals
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Running

VO2max Calculator

VO2max estimate to position your aerobic level and complement your other benchmarks.

VO2maxPerformanceEndurance
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Running

Running Calorie Calculator

Estimate the energy cost of your running sessions and outings.

CaloriesRunningEnergy expenditure
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Physical preparation & Cycling

Tools to structure power, strength and physical assessment work

Cycling

Cycling FTP Calculator

Estimated FTP from a 20-minute test, W/kg, power zones and quick benchmarks.

FTPPowerW/kg
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Physical preparation

Fitness Calculator

Centralize your physical test markers to better track your overall progress.

TestingPhysical profileTracking
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Strength training

Training Weight Calculator

Define your training loads to better structure your strength and physical preparation sessions.

LoadsStrengthPhysical preparation
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Physical Preparation

BMI Calculator

The BMI calculator allows you to quickly calculate your body mass index based on your weight and height.

TestingPhysical profilePhysical preparation
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Physical preparation

Ruffier-Dickson test Calculator

Calculate your Ruffier-Dickson indices to assess your cardiovascular recovery after exercise.

TestingPhysical profilePhysical preparation
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Which calculator should you choose?

Choose your best starting point based on your current goal

I’m getting started

Start with the heart rate calculator to learn how to manage intensity and avoid going too hard on easy sessions.

Start here

I want to improve in running

Use pace, MAS, VO2max or heart rate recovery calculators to better structure your sessions and progression.

See running tools

I train on the bike

The FTP calculator is the best starting point to build your power zones and give structure to your sessions.

See cycling tools

I want to manage intensity better

Combine heart rate, pace and FTP to cross-check your training markers and better control your effort.

Explore benchmarks

How should you use these evaluations?

Useful benchmarks, but always to be interpreted with context

These calculators provide practical estimates to better structure training. They do not replace a well-conducted field test, individualized analysis or your own sensations. Fatigue, stress, heat, terrain, experience and training consistency all influence the results. The best approach is to use these tools as a starting point, then adjust them according to your actual profile.

Need advice or personalized support?

Use these calculators as a first step, then move toward a more complete analysis of your data and training to build a framework that truly matches your goals.

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