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Free tools
Free, no-signup tools to compute the numbers that actually drive adaptation: pace targets, VDOT, heart-rate zones, FTP. Same formulas SportPlan uses inside the adaptation engine — exposed publicly so you can do the math yourself.
Compute total time from distance + pace, or pace from distance + time. See splits at 1 km, mile, 5K, 10K, half-marathon, and marathon.
Get your Jack Daniels VDOT from any race result, plus Easy, Marathon, Threshold and Interval training paces, and predicted times at other race distances.
5 training zones from age (Tanaka or Fox formula) or your tested max HR. Karvonen reserve method when you add resting HR.
Compute FTP from a 20-minute test or a ramp test, plus the 7 Coggan power zones and your W/kg ratio.
Predict your finish time at 5K, 10K, half marathon, marathon or 50K from a recent result. Riegel's formula with an adjustable fatigue exponent.
SportPlan auto-applies your VDOT, HR zones, and FTP to every session — and re-calibrates them after each field test. It's free, forever.
Ramon Curto designed SportPlan's endurance-training methodology from exercise-physiology principles. SportPlan applies it autonomously to the information you enter and the data you choose to connect; it is not ongoing one-to-one coaching or medical care.
Last revised July 2026