Customize

The calculations this website uses for calories burned, pace analysis, power output, etc. are based on a mythical “typical” runner:  a 35 year old who weighs 150 lbs with a Maximum Heart Rate of 190 beats/minute, a Resting Heart Rate of 50, and a Threshold Pace between 9:12 and 9:30 min/mile. The good news is that you can customize the results and graphs from GraphMyRun by entering in your own personal information below. (The information you enter will be stored in your browser. It is never uploaded anywhere and is completely private.)


Units

Choose your preferred units: Imperial Metric

Step 1: Heart Rate Zones

Enter Your Maximum Heart Rate (MHR)*:
Enter Your Resting Heart Rate (RHR):


*If you don’t know your MHR, enter your age and click the Calculate button to estimate it using the Robergs & Landwehr formula.
Your Age:

You may also enter your HR zones manually. Type in your heart rate zones directly in the boxes. Be sure to click the Validate button once you're done to confirm and save your input.

Your Zones


Z1 or Warm Up: to
Z2 or Fat Burning: to
Z3 or Endurance: to
Z4 or Performance: to
Z5 or Maximum Effort: to

Step 2: Calories and Power

Enter Your Weight: (lbs)


Step 3: Training Pace Ranges

Enter your time from a recent race where you ran hard to generate your training zones automatically.*
Your Race Time: and Distance
*If you already know your training pace ranges from websites such as McMillan Running or Jack Daniels' The Run Smart Project, you can enter your customized ranges directly in the boxes to the right. Be sure to click the Validate button once you're done to confirm and save your input.

Your Training Paces


Easy or Recovery Pace: to
Long or Steady State Pace: to
Threshold or Tempo Pace: to
Interval or VO2Max Pace: to


© Phil Miller 2014, 2015, 2016