SFrom Strava
1Open your activity on strava.com
2Copy Distance, Moving Time, and Elevation Gain into the fields →
3Check the weather widget on the activity for temperature & wind
💡 Faster: Activity → ··· → Export GPX → drop the file below. Distance, time & elevation fill automatically.
↑GPX Import

📂

Click or drag a .gpx file here

Parses distance, time & elevation via Haversine

No file loaded
⚡Activity Data
km
hh:mm:ss or mm:ss
m
°C
Optimal 8–12°C
%
m/s
📈VDOT Trend
📋Saved Runs
No runs saved yet.
Calculate a run → Save to history.
📅Generate Training Plan

Jack Daniels' periodization: Foundation → Early Quality → Peak Quality → Taper. Sessions scaled to your VDOT and weekly schedule.

From the calculator
🎯Required VDOT for Goal Time

Binary-searches the VDOT that produces your target finish time.

hh:mm:ss or mm:ss
For gap analysis
🏅Age Grade Calculator

Compares your performance to the world record for your age and gender.

📊All Race Times from VDOT
⇄Pace / Speed Converter
♥Heart Rate Zones
bpm
Or use 220 − age
bpm
For Karvonen method
📐Distance Converter
🔁Interval Workout Builder

Generates a structured workout from your VDOT.

🏊Triathlon VDOT

Adjusts run VDOT for cumulative fatigue. Friel factors: Sprint −3% · Olympic −4% · 70.3 −6% · Ironman −9%.

km
km
km
👟Add Shoe
km
If already used
km
Typical: 500–800 km
➕Log run to shoe
km
👟My Shoes
No shoes added yet.