Quick Reference SheetHealth & Fitness
Training Metrics Quick Reference
A stronger quick-reference sheet for one-rep max, pace, and heart-rate style training metrics.
Printable PDFOpen download
Revision GuideHealth & Fitness
Pace, Heart Rate, and Performance Guide
A more substantial performance guide for pace and heart-rate planning, designed to keep effort zones and pacing decisions practical.
Filename: pace-heart-rate-and-performance-guide.pdfFile size: 3 KB
Formula highlights
Pace
pace = time / distance
Pace planning
Translate distance and time into a usable rate, then compare that rate with the purpose of the session or event.
Heart-rate interpretation
Use target ranges to frame intensity bands, but expect sleep, heat, hydration, stress, and fitness to shift the actual values.
Worked examples
A target race pace should be compared with recent training reality rather than treated as a wishful number.
A heart-rate zone that feels wildly wrong subjectively should be re-checked rather than obeyed blindly.
Best-use reminders
- Use these figures to guide effort, not replace judgement.
- Compare trends over time rather than overreacting to one session.
Related calculators
Use the formulas in live tools.
Popular
Pace Calculator
Calculate pace per kilometre or mile from the distance and finish time you enter, with clean support for running and walking scenarios.
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Target Heart Rate Calculator
Estimate a target training heart-rate range from age and chosen intensity percentages using a standard rule-of-thumb formula.
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Calorie Burn Calculator
Use the Calorie Burn Calculator as a general planning estimate with clear assumptions and careful interpretation.
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