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.
Printable PDFOpen download
Quick Reference SheetHealth & Fitness
Training Metrics Quick Reference
A stronger quick-reference sheet for one-rep max, pace, and heart-rate style training metrics.
Filename: training-metrics-quick-reference.pdfFile size: 2 KB
Formula highlights
Pace
pace = time / distance
Core use cases
- One-rep max estimates support programming when direct max testing is unnecessary or unwise.
- Pace supports effort distribution over distance.
- Heart-rate zones provide broad intensity guidance.
Important limitations
- Estimated max is not the same as tested max.
- Pace is usually an average, not a full split analysis.
- Heart-rate formulas are approximate and must be checked against perceived effort.
Practical reminders
Use trends and repeatability rather than one isolated number when making training decisions.
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Use the formulas in live tools.
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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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One Rep Max Calculator
Use the One Rep Max Calculator as a general planning estimate with clear assumptions and careful interpretation.
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Estimate a target training heart-rate range from age and chosen intensity percentages using a standard rule-of-thumb formula.
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