Training calculators
Convert one known pace, power, heart-rate, or RPE effort into rough easy, normal, high, and all-out target ranges.
Updated 2026-06-09
Effort target converter
Pick the metric you trust today, enter one known effort, and compare rough easy, normal, high, and all-out targets.
Metric category
Known effort
Known target pace
Use a repeatable pace you associate with the selected effort.
Estimated threshold pace
6:48 /mi
Derived from your selected effort
Use this as
A range
Confirm against real workout feedback
Easy
Conversational aerobic work that should leave room for more training. 65-80% threshold speed.
Normal
Steady moderate work that is controlled, but no longer fully relaxed. 80-90% threshold speed.
High
Hard work near threshold or repeatable interval intensity. 90-100% threshold speed.
All-out
Very hard short work that should be used sparingly and recovered from. 100-115% threshold speed.
Pace works best on repeatable terrain. Adjust the result for hills, heat, wind, surface, and fatigue.
How it works
Use this converter when you know one practical training target but need a rough translation into neighboring effort levels. It estimates ranges from common endurance intensity anchors, so treat the output as planning guidance and refine it with real workouts.
How to use it
- Choose the metric you want to work from: pace, power, heart rate, or RPE.
- Select the effort level your known target represents: easy, normal, high, or all-out.
- Enter the known target when the metric needs one, then compare the estimated ranges.
- Use the result to plan the session, but adjust for terrain, heat, fatigue, and how the effort actually feels.
Questions
Is this a threshold test?
No. The converter uses broad planning ranges, not a lab test, race result, or coach-set threshold. Use it to sanity-check targets before training.
Which metric should I choose?
Choose the metric that best matches the workout. Pace works on flat repeatable routes, power works for immediate output, heart rate works for steady aerobic training, and RPE works when conditions or devices are noisy.
Why are the ranges broad?
Effort does not convert perfectly between athletes or conditions. Broad ranges are more honest than precise false certainty, especially when only one known target is available.