Whether you're preparing for your first 10K or targeting a new marathon personal best, knowing your pace, maximal aerobic speed and heart-rate zones can make a major difference to the quality of your training. These indicators help you manage the intensity of each session, avoid overtraining and track genuine progress based on data instead of impressions.

Every tool on this page is based on recognised sports-science formulas — the Riegel formula for performance prediction, the Tanaka formula for maximum heart rate, the Mifflin-St Jeor equation for basal metabolic rate and the MET method for estimating calorie expenditure. These are the same methods used by professional coaches and leading sports-tracking applications.

These calculators are completely free, require no account and work instantly in your browser. You can also find them throughout the Goya blog, or discover sports events near you and put your new knowledge into practice.

Frequently asked questions

Are these tools free?

Yes. Every calculator is free to use, with no account or usage limit.

Are the results reliable?

Each tool uses recognised sports-science formulas, including Riegel, Tanaka, Mifflin-St Jeor and the MET method. They provide useful estimates that should be adjusted according to how you feel and medical advice where appropriate.

Do I need a Goya account to use them?

No. These tools are freely available to everyone. A Goya account also lets you discover sports events near you.