Cardio Standards & Race Time Calculators
Cardio progress gets vague fast unless you measure it properly. This page brings together the core FITTUX cardio calculators so you can convert pace into time, time into pace, estimate fitness test performance, and build targets you can actually hold under fatigue.
Random effort feels hard. Structured pacing gets results. Use these tools to understand where you stand, from race times to beep test scores, and what to chase next.
1 Mile Pace Calculator & Run Time Predictor
Use the 1 mile pace calculator to calculate mile time from a recent effort, compare your result against realistic running standards, and estimate your 5K and 10K potential. This 1 mile run calculator helps you understand where your speed, pacing and fitness level currently stand.
Go to 1 Mile Calculator5K Time & Pace Calculator
Use the 5k time calculator to convert pace into finish time, calculate 5k time splits, and see what a realistic 5km run time looks like.
Go to 5K Calculator10K Pace & Race Time Calculator
Use the 10k race time calculator to estimate finish time from your 10 km pace, or predict your 10km run time from a recent 5K.
Go to 10K CalculatorHalf Marathon Time & Pace Calculator
Use the half marathon calculator to estimate finish time from your pace, run a half marathon split calculator for 5K checkpoints, and predict a realistic half marathon time estimator based on a recent 5K or 10K.
Go to Half Marathon CalculatorMarathon Pace & Time Calculator
Use the marathon pace calculator to convert pace into finish time, calculate splits per kilometre, and run a marathon time predictor from a recent 5K, 10K or half marathon. This marathon time calculator from pace helps UK runners turn shorter race data into realistic 42.2km targets.
Go to Marathon CalculatorBeep Test Calculator (Bleep Test, MSFT & VO2 Max)
Use the beep test calculator to convert your level and shuttle into an estimated VO2 max, total distance, and top speed. Whether you call it the bleep test, multi stage fitness test or MSFT, this tool helps you understand your score, compare against beep test norms, and see where you stand by age.
Go to Beep Test CalculatorCooper Test Calculator (12 Minute Run & Score Guide)
Use the Cooper test calculator to estimate your VO2 max from the distance you run in 12 minutes. Understand your Cooper test score, compare your results against standard Cooper test norms, and see how your 12 minute run reflects your aerobic fitness.
Go to Cooper Test CalculatorVO2 Max Calculator (5K, Mile, Cooper Test & Beep Test)
Use the VO2 max calculator to estimate your aerobic fitness from a recent 5K, mile run, 2.4 km run, Cooper test or beep test. This tool helps you understand your VO2 max score, compare fitness levels, and connect race or fitness test performance to real endurance capacity.
Go to VO2 Max CalculatorHeart Rate Zone Calculator (Running, Zone 2 & Training Ranges)
Use the heart rate zone calculator to find your training ranges, understand the 5 heart rate zones, and see where your Zone 2, steady cardio and threshold efforts should sit. Whether you are using it for running or general cardio, this tool helps you control intensity, track heart rate zone bpm, and train with more structure instead of guesswork.
Go to Heart Rate Zone CalculatorStair Stepper Calories Burned Calculator
Use the stepper calories calculator to estimate calories burned from total steps, or calculate how many stepper steps you need to lose weight based on your bodyweight and intensity.
Go to Stepper CalculatorSkiErg Pace Calculator (HYROX 1,000m Split & Watts)
Use the SkiErg calculator to convert watts into a 500m split, set a 1,000m target time, and control your SkiErg pace under race conditions.
Go to SkiErg CalculatorHow to Use These Properly
Use a recent effort that reflects your current fitness. If your 5K time came from a crowded start or a windy course, treat it as a reference, not a verdict. For pacing work, aim for even splits first. Most “bad cardio days” are pacing mistakes, not a lack of fitness.
If you are using fitness tests like the beep test, focus on consistency rather than chasing one-off scores. Your level reflects pacing, control and how well you handle fatigue, not just raw effort. Use it as a benchmark you can repeat and improve over time.
Whether you are working from race times or beep test scores, the goal is the same: build repeatable performance. Lock in pacing you can sustain, track progress honestly, and let your numbers move as your fitness improves.