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Click or drag a .gpx file
Parses distance, time & elevation via Haversine formula
Jack Daniels' 4-phase periodization. Foundation → Early Quality → Peak Quality → Taper.
Binary-searches the exact VDOT needed to hit your target finish time.
WMA 2015 age factors. Compares your time to the age-adjusted world record.
Are your times at different distances consistent? Detects if you are over/undertrained for a distance.
Estimate VO₂max (≈VDOT) without lab testing.
Official World Athletics scoring tables. Used for qualification, rankings and combined events. Points ≥ 1200 = world-class.
What time do you need for a given points score?
Generates a full structured workout from your VDOT.
5-zone model (Garmin/Polar). With resting HR = Karvonen method.
How to reduce volume in the 3 weeks before race day. Maintains intensity, cuts volume.
Estimates your running economy — how efficiently you use oxygen at a given speed. Based on VDOT and pace relationship.
Adjusts run VDOT for fatigue from swim and bike. Friel factors: Sprint −3% · Olympic −4% · 70.3 −6% · Ironman −9%.