Question 1

How do I calculate my running pace?

Accepted Answer

To calculate running pace, divide your total time by distance. For example, if you ran 5km in 25 minutes, your pace is 5:00/km. Rulator lets you type expressions like '25mins 5k' to get instant pace calculations.

Question 2

How do I predict my race time?

Accepted Answer

Race time prediction uses the Riegel formula: T2 = T1 × (D2/D1)^1.06. For example, if you can run a 5k in 20 minutes, your predicted marathon time is approximately 3:05:40. Rulator calculates this instantly with expressions like '4:00/km predict marathon'.

Question 3

What is VO2Max and how is it calculated?

Accepted Answer

VO2Max is the maximum rate of oxygen consumption during exercise. Rulator estimates VO2Max using the Jack Daniels formula based on your race performance. Type your race time and distance (e.g., '21:00 5k vo2max') to get your estimated VO2Max.

Question 4

How does heat affect running pace?

Accepted Answer

Heat slows runners down. Above 15°C (59°F), expect approximately 1.5 seconds per kilometer slower for each degree increase. Rulator can adjust your pace for temperature with expressions like '5:00/km at 30c'.