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Running pace, 1RM strength conversion, AI workout plans, life timeline and life-in-weeks — plan training and health in one place
Convert pace and speed, predict finish times, build split tables, and turn one race result into training zones — all in your browser.
Enter a pace or a speed; the other values update instantly.
Even-pace finish times for common race distances, with a split table.
| Split | Pace | Cumulative |
|---|---|---|
| 1 | 5:30 | 5:30 |
| 2 | 5:30 | 11:00 |
| 3 | 5:30 | 16:30 |
| 4 | 5:30 | 22:00 |
| 5 | 5:30 | 27:30 |
| 6 | 5:30 | 33:00 |
| 7 | 5:30 | 38:30 |
| 8 | 5:30 | 44:00 |
| 9 | 5:30 | 49:30 |
| 10 | 5:30 | 55:00 |
Enter one race result to estimate threshold pace and build E/M/T/I/R training zones.
Estimated threshold pace: 5:00 / 8:03 per km / per mi. The zones are built around it.
| Zone | Purpose | Range |
|---|---|---|
| E · Easy | Recovery runs and easy aerobic base | 6:06 – 6:54 |
| M · Marathon | Long runs and marathon-pace work | 5:15 – 5:42 |
| T · Threshold | Comfortably hard tempo, about 1-hour race pace | 4:48 – 5:06 |
| I · Interval | Short hard repeats that build VO2max | 4:30 – 4:45 |
| R · Repetition | Very fast repeats for speed and running economy | 4:06 – 4:24 |
Ranges are per kilometer. Start at the slower end for recovery and move toward the faster end in quality sessions.
Riegel formula (exponent 1.06) applied to your race result.
Training pace suggestions are general estimates, not medical or coaching advice. If you are new to running or have a health condition, check with a professional before starting a training plan.
Everything is calculated locally in your browser — no account, no upload, no ads.
All calculations run locally in your browser. No health data is uploaded.
For general fitness reference only. Not medical advice. Consult a doctor if you have a condition, injury or are pregnant.
Describe your training goal and AI will suggest a plan, plan copy and hashtags
Click the button above and AI will generate ideas for you
Fitness Studio is a free browser-based workspace that brings five practical tools into one flow: a running pace calculator, a one-rep max estimator, an AI workout plan builder, a life timeline planner and a life-in-weeks visualizer. Use it to move from a race target to training paces, from a current lift to an estimated strength benchmark, from a goal to a structured draft plan, and from long-term milestones to a clear weekly view. The calculators run locally in your browser, so your pace, bodyweight, lifts and other health-related inputs are not uploaded by the calculation tools. When you choose to use the AI assistant, only the goal text you enter is sent to generate training suggestions, a shareable plan caption and hashtags. This is a general fitness reference and planning tool, not medical advice. Training carries injury risk, and calculation results are estimates, especially for 1RM; consult a doctor or qualified fitness professional before starting a new plan or testing your limits, and do not use the output to diagnose or treat any condition. The free plan includes all local calculators plus a small daily AI allowance. PRO removes the AI limit and adds unlimited private cloud projects for saving and revisiting plans across devices.
Fitness Studio is a free browser workspace that combines running pace calculations, 1RM strength estimates, AI workout planning, a life timeline and a life-in-weeks view, with local processing and optional PRO cloud projects.
Common pain points this tool solves
Step-by-step instructions
Step-by-step instructions
What makes us better
Turn this tool into a side income stream
Is Fitness Studio free?
Yes. All five local modules and their core calculations are free, with a small daily AI allowance. PRO adds unlimited AI suggestions and unlimited private cloud projects.
Does it upload my health data?
The local calculators run in your browser and do not upload your pace, bodyweight or lift inputs. If you use the AI assistant, only the goal text you submit is sent to generate suggestions.
Is the AI workout plan medical advice?
No. It is a general planning draft, not medical advice or a personal prescription. Training has injury risk, so consult a doctor or qualified fitness professional before starting or changing a plan.
How accurate is the one-rep max calculator?
It uses common formulas to estimate your one-rep max from a set you can perform. It is an estimate, not a substitute for a supervised strength test or professional assessment.
Can I use the life timeline and life-in-weeks tools for health planning?
They are reflection and planning tools, not diagnostic or medical tools. Use them to organize milestones and priorities, and discuss health decisions with a qualified professional.
What does PRO include?
PRO removes the daily AI limit and lets you save unlimited private cloud projects that follow you across devices. You can still use every local calculator for free.