Running | Athlete Developer

Aerobic Performances Calculator

Experimental Notice: The use of these aggregated computational tools should be considered experimental. Depending on extreme or inconsistent inputs, the models may produce unrealistic or misleading results. Use with caution and critical thinking.

module / running / aerobic_performances

Aerobic Performances

Insert your best performance data to build your physiological profile. 5km is the recommended distance.
Best run: insert the available data of your best run in the following box; it is suggested a run of at least 1500m.
Max Heart Rate: if you ever registered the max heart rate with a chest-band heart rate monitor you can fill the relative box.
Average Heart Rate: if you ever ran a 30 minutes or more with maximal effort (e.g. 10km), enter the last 20 minutes average heart rate.

Dist. (m)

Time (mm:ss)

Weight (kg)

Max HR (bpm)

Avg HR (bpm)

Physiological Analysis

Metric	Value	Unit	Description
VDOT (VO2max)	-	ml/kg/min	Effective aerobic capacity and running economy.
MAS (Pace)	-	min/km	Maximum Aerobic Speed (6-8 min max effort).
V-Utilization	-	%	Fraction of VO2max targetable for this duration.
Running Cost	-	kcal/km	Estimated energy cost based on weight and velocity.

Training Zones Matrix

Race Performance Predictions

Anaerobic Speed Reserve

Enter your maximum velocity data to calculate pure speed reserve and engine profile.

Performance Value

Input Type

Training Programmer

Generate specific workouts based on your physiological profile and training objective.

Training Objective

Slope (%)

Intervals & Pace Calculator

Advanced tool for calculating interval times, distance ranges, or identifying training zones.

Select Zone

Distance (m)

Select Zone

Time (min:sec)

Distance (m)

Time (min:sec)

module / running / methodology

Bioenergetics & Physiology

VO2max: Maximum rate of oxygen utilization.
Lactate: Elevated levels indicate a shift towards anaerobic metabolism.
Glycogen: Muscles (~400g) & Liver (~100g).
Lipolysis: Endurance power from fat.

Calculation Methods

The Aerobic Engine (VDOT/MAS)

Based on Daniels & Gilbert (1979) model.
Oxygen Cost: VO2 = -4.6 + 0.1822v + 0.000104v²
VDOT: VO2 / f(t)

Power & Energy Cost

rFTPw: Weight * v(LT2) * 1.04
Relative Power: W/kg = v(m/s) * 1.04
Energy Cost: ~1.04 kcal/kg/km

Thresholds & Lactate

LT1: Aerobic Threshold (~75% MAS).
LT2: Anaerobic Threshold/MLSS (~90% MAS).

Predictions & V-Utilization

Riegel's Law: T2 = T1 * (D2 / D1)^1.06
V-Utilization %: f(t) * 100

Neuromuscular & ASR

ASR (Delta): Vmax - MAS
Speed Reserve %: MAS / Vmax * 100

Workout Programming

Slope Adjusted Pace (SAP): Padj = Pflat / Cslope (Interpolated from GAP lookup: 0% -> 1.0)

Training Zones Matrix

Zone	% MAS	% HR (LT2)	Limit
Z1	60-70%	< 85%	4h+
Z2	70-80%	85-89%	3h
Z3	80-90%	90-94%	2h
Z4	90-95%	95-99%	1h
Z5	95-105%	100-102%	10m

References:

Daniels, J. & Gilbert, N. (1979). Oxygen Power: Performance Tables for Distance Runners.
Riegel, P. (1981). Endurance Intervals: A study of performance.
Di Prampero, P. E. (1986). The Energy Cost of Human Locomotion.