Race pace calculator for your next big event.

I coach athletes of ALL abilities with the focus on getting more out of less. My goal is help turn those with limitations into what others now call talented,and those people with limited talents into champions.

Cooper Test

The 12-minute run fitness test was developed by Kenneth Cooper, MD, in 1968 as an easy way to measure aerobic fitness and provide an estimate of VO2 max for military personnel. To complete the test run for 12 minutes and record the total distance covered.

V02 Max:

Fitness Rating:

Triathlon Race Time Calculator


Total race time hh:mm:ss

MAF Heart Rate

MAF Heart Rate has been developed by Phil Maffetone. You can learn more about it on his website https://philmaffetone.com/180-formula/

If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.), are in rehabilitation, are on any regular medication, or are in Stage 3 (chronic) overtraining (burnout). This will subtract an additional 10 bpm.

If you are injured, have regressed or not improved in training (such as poor MAF Tests) or competition, get more than two colds, flu or other infections per year, have seasonal allergies or asthma, are overfat, are in Stage 1 or 2 of overtraining, or if you have been inconsistent, just starting, or just getting back into training. This will subtract an additional 5 bpm.

If you have been training consistently (at least four times weekly) for up to two years without any of the problems mentioned in a) or b), no modification is necessary. This will calculate MAF as 180 minus your age.

If you have been training for more than two years without any of the problems listed above, have made progress in your MAF Tests, improved competitively and are without injury. This will add 5 bpm.


  • The MAF 180 Formula may need to be further individualized for athletes over the age of 65. For some, up to 10 beats may have to be added for those only in category (d) of the Formula. This does not mean 10 should automatically be added, but that an honest self-assessment be made.
  • For athletes 16 years of age and under, the formula is not applicable; rather, an MAF HR of 165 has been used.

MAF Heart Rate bpm

Sweat Rate


Sweat Rate: ml/min or ml/hr or oz/min or oz/hr

Critical Swim Speed (CSS)

Distance can be entered in yards or meters.


Your CSS pace is /100

Set your Tempo Trainer Pro to

Use mode 1 of your Tempo Trainer Pro for 1 beep per length.