Running Pace Calculator
Calculate running pace (min/km) and speed (km/h) from distance and time. Result in mm:ss min/km format. Free pace calculator for amateur and advanced runners.
Sport
Calculator · Sport
Training Plan Calculator
Our training plan calculator helps you determine the optimal weekly training volume and single session duration. Simply select your training goal, number of days per week, and fitness level.
How does the calculator work?
The calculator multiplies the base number of minutes for the selected goal by a level factor (0.7 / 1.0 / 1.3), then divides the result by the number of training days to get the session duration.
Calculation example
An intermediate-level person aiming to improve fitness and training 3 times per week should exercise a total of 150 minutes, which is about 50 minutes per session.
Frequently asked questions
How many minutes per week should I train?
The recommended weekly training volume depends on your goal and fitness level. For fitness at intermediate level, it is about 150 minutes per week.
How is training volume calculated?
Weekly volume = base minutes for the chosen goal × fitness level factor. Then it is divided by the number of training days.
What is a training goal?
A training goal defines the priority of your plan: improving fitness, fat reduction, muscle building, or endurance training.
How many rest days do I need?
Rest days = 7 minus the number of training days. Rest is essential for recovery and injury prevention.
Can I train 7 days a week?
Training 7 days a week is possible for advanced athletes but requires proper periodization and low-intensity recovery days.
What is the difference between a beginner and advanced plan?
For beginners a factor of 0.7 is applied (70% of base volume), for intermediate 1.0, and for advanced 1.3.
What training volume is recommended for fat loss?
For fat loss, the base volume is 200 minutes per week for an intermediate-level person.
How long does an average training session last?
Session time is calculated as weekly volume divided by the number of training days. The result depends on goal and fitness level.
What does WHO recommend regarding physical activity?
WHO recommends adults do at least 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous activity per week.
Does the calculator account for the type of training?
The calculator estimates overall training volume in minutes. The specific exercises and intensity should be discussed with a personal trainer.
Indicative result
Results are indicative only and do not constitute medical or coaching advice. Consult a doctor or certified personal trainer before starting a new training plan.
Related calculators
Calories burned calculator
Calculate calories burned during exercise. Enter your weight, duration and activity type — the calculator uses MET values to estimate energy expenditure. Free.
SportWorkout Duration Calculator
Calculate the total duration of your strength training session based on exercises, sets, set time and rest periods. Also get your training volume. Free, no signup.
SportFFMI Calculator — Fat-Free Mass Index
Calculate FFMI and normalized FFMI from weight, height and body fat. Check your muscularity and the natural limit. Free FFMI calculator.
Sport
Related articles
Sport · 7 min
Lactate Threshold in Running — What It Is and How to Raise It
Lactate threshold determines how long you can sustain a fast pace while running. Learn how to estimate it, train it, and use it when planning races.
· Redakcja Liczbnik
Sport · 7 min
Strength Training for Beginners — How to Build a Plan
Your first strength training plan doesn't need to be complicated. Learn how to choose exercises, sets, and load to safely start building strength.
· Redakcja Liczbnik
Sport · 6 min
How Many Calories You Burn in Yoga and Pilates — Compared
Yoga and Pilates differ in intensity and calorie burn. See how many calories an hour of each class burns and what benefits both forms of training offer.
· Redakcja Liczbnik