Sports & Fitness — Calcly

🏃 10K Time Calculator Calculate your expected 10K time based on your pace 💪 1RM Calculator Calculate your 1RM (one rep max) and training percentages based on weight and reps 🏃 5K Time Calculator Calculate your expected 5K time based on your pace 🏃 Cooper Test Calculator Calculate your fitness level based on the Cooper test (12-minute run test) ⛳ Course Handicap Calculator Calculate your course handicap based on handicap index, slope rating and course rating 🚴 Cycling Speed Calculator Calculate your cycling speed from distance and time ⛳ Driving Distance Calculator Calculate your driving distance based on club head speed and smash factor ❤️ Fat Burning Zone Calculator Calculate your fat burning zone based on age and resting heart rate using the Karvonen method 💪 Body Fat Percentage Calculator Calculate your body fat percentage using the US Navy method based on waist, neck and height measurements 🚴 FTP Calculator Calculate your FTP (Functional Threshold Power) based on a time trial test 🚴 Gear Ratio Calculator Calculate gear ratio, metres per revolution and speed at a given cadence ⛳ Golf Ball Speed Calculator Calculate carry and total distance based on ball speed ⛳ Golf Handicap Calculator Calculate your golf handicap index based on your recent scores, par, slope and rating 🏃 Half Marathon Pace Calculator Calculate the required pace to reach your half marathon goal (21.0975 km) ❤️ Resting Heart Rate Analysis Analyse your resting heart rate and get a fitness assessment based on age and sex 🚴 Cadence Calculator Calculate your cadence and total pedal strokes while cycling 🚴 Cycling Calorie Calculator Calculate calories burned cycling based on weight, time and speed 🏃 Running Calorie Calculator Calculate how many calories you burn running based on weight and distance 💪 Strength Training Calorie Calculator Calculate calories burned during strength training based on weight, time and intensity 🏊 Swimming Calorie Calculator Calculate calories burned swimming based on weight, time and intensity ❤️ VO2 Max Calculator Estimate your VO2 max based on resting heart rate, age and sex using the Uth formula 💪 Lean Body Mass Calculator Calculate your lean body mass using the Boer formula based on gender, weight and height 🏃 Running Pace Calculator Calculate your running pace and speed based on distance and time 🏃 Running Zones Calculator Calculate your heart rate zones for running based on age and resting heart rate (Karvonen formula) ❤️ Maximum Heart Rate Calculator Calculate your maximum heart rate using the Tanaka and Fox formulas based on your age 🏃 Marathon Pace Calculator Calculate the required pace to reach your marathon goal (42.195 km) 🏊 Pace per 100m Calculator Calculate swim times for 400m and 1500m based on your pace per 100m 💪 Progression Calculator Calculate your strength training progression over time ❤️ Heart Rate Training Zones Calculate your 5 heart rate training zones using the Karvonen method based on age and resting heart rate ⛳ Putting Distance Calculator Analyse your putting performance based on distance, number of putts and holed putts ⛳ Scorecard Calculator Calculate gross and net score plus over/under par for your golf round 🏃 Stride Length Calculator Calculate your stride length and steps per kilometer based on height and gender ⛳ Slope Rating Calculator Calculate a golf course slope rating based on scratch and bogey ratings ⛳ Stableford Points Calculator Calculate your Stableford points based on score, par and handicap 🏊 Swim Pace Calculator Calculate your swim pace and speed based on distance and time 🏊 Swim Time Calculator Calculate your total swim time and speed based on distance and pace per 100m 💪 Training Program Calculator Calculate recommended weight, reps and sets based on your 1RM and training goal 🏃 VO2 Max Calculator Calculate your VO2 max (fitness level) based on the Cooper test 🚴 Cycling Watt Calculator Calculate your estimated watt output while cycling based on weight, speed and gradient

Sports calculators for your training

Our sports calculators help you optimise your training, whether you run, cycle, swim, play golf or do strength training. Calculate your pace, calorie burn, heart rate zones and much more.

Running

Calculate your running pace, estimate your time for 5K, 10K, half marathon and marathon. Find your fitness level with the Cooper test and calculate your optimal heart rate zones for running. Over 100,000 people participate in running events in Denmark each year.

Cycling

Calculate your cycling speed, watt output and FTP (Functional Threshold Power). Find the right cadence and gearing for your ride. Calorie burn during cycling depends on speed, weight and terrain.

Strength training

Calculate your 1RM (one rep max) for different exercises, plan your progression and calculate your body fat percentage and lean body mass. Strength training is recommended at least twice a week.

Heart rate and fitness

Calculate your maximum heart rate, find your optimal training zones and analyse your resting heart rate. VO2 max typically ranges from 35-50 ml/kg/min for Danish adults.

Golf

Calculate your golf handicap, Stableford points and course handicap. Find out how course slope rating affects your game and calculate your driving distance.

Swimming

Calculate your swim pace, pace per 100 metres and calorie burn. Swimming is an effective full-body workout burning 400-700 calories per hour depending on intensity.

Frequently Asked Questions

How do I calculate my running pace?

Your running pace is calculated by dividing your time by the distance. If you run 5 km in 25 minutes, your pace is 5:00 min/km. A good pace for recreational runners is typically between 5:00 and 7:00 min/km. Elite runners are under 3:30 min/km for the marathon distance.

What is a good fitness level (VO2 max)?

An average fitness level (VO2 max) for men is about 40-45 ml/kg/min and for women about 35-40 ml/kg/min. A VO2 max above 50 for men and above 45 for women is considered good. Elite endurance athletes can have VO2 max above 70-80. Fitness naturally decreases with age, about 1% per year after age 25.

How do I calculate my maximum heart rate?

The most commonly used formula is 220 minus your age. A 30-year-old therefore has an estimated max heart rate of about 190 bpm. A more accurate formula is the Tanaka formula: 208 - (0.7 × age). Your actual max heart rate can vary individually by up to 10-15 beats from the calculated value.

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