What this result means
This page does not invent a sixth model. It takes a 5K, 10K, half marathon, or marathon, plus age and comparison category, and shows the same outputs as How Good Is My Running Time?, age grading, VO2 from race, race equivalents, training paces, marathon potential, and heart-rate zones.
Age grading and “how good” need the race and the WMA category. VDOT, equivalents, and training paces need only the race. Heart-rate zones need age, or a known maximum; resting HR is optional. Typed laboratory VO2 is not an input here — VDOT is estimated from the race you enter.
A 40-year-old man’s 20:00 5K returns an age-grade percent and band, a VDOT near the mid-50s, equivalent 10K / half / marathon clocks, easy-through-interval paces, a Riegel marathon potential, and Tanaka zones around 180 bpm max. Type a known max of 190 and the zone table shifts. Add a resting 55 and Karvonen appears beside %HRmax.
Switch the race to a 1:45 half and every race-based card rescales. Age-grade percent is still WMA on that half, not a ranking in a results database. The dedicated calculators remain if you only want one of those answers.
Calculation method
Age grade uses interpolated WMA 2015 factors for 5K, 10K, half, and marathon. VDOT, equivalents, and training paces use Jack Daniels. Marathon potential is Riegel with exponent 1.06, omitted when the race is already a marathon. Max HR is the number you typed, or Tanaka 208 − 0.7 × age. Karvonen is (max − rest) × percent + rest.
No new formula. The same engines as the dedicated pages, composed on one screen. Cite WMA 2015, Daniels, Riegel, Tanaka, and Karvonen as on the methodology page.
Age, category, optional heart rates, and last race stay in this browser. There is no account. The board does not compare two races, reverse a target percent, or estimate Cooper VO2. Open those tools for those questions. Estimates are not medical advice or an official ranking.
Frequently asked questions
What do I need to enter?
Age, male/female comparison category, and a recent 5K, 10K, half, or marathon. Known max HR and resting HR are optional.
Is this a different formula from the other calculators?
No. It composes the same WMA, VDOT, Riegel, Tanaka, and Karvonen engines. Dedicated pages stay for search and for one-question workflows.
Can I type a lab VO2max instead of a race?
Not on this page. VO2 here is Daniels VDOT from the race. A watch or lab VO2 is a different number. Use the dedicated VO2-from-race tool if you only want that index.
Does this replace How Good Is My Time?
No. That page is the friendly band readout. Age grading shows the intermediate times. This hub shows both plus training and heart-rate context.