Disclaimer

Last updated: 2026-10-05

Use Endurometry at your own judgement. Numbers are produced by documented formulas and models; they are not a substitute for a clinician, coach or race director. Related pages: methodology, sources, terms.

General · Training · Medical · Heart rate · Calories · Race prediction · Your responsibility

General

Every calculator result is information only. Weather, course, shoes, sleep, fuelling and how you trained are not in the equation unless a page says so. Display rounding can move a time by about a second versus the internal value.

Training

The training-plan generator builds a week-by-week skeleton from fixed rules (VDOT intensity labels plus a base → build → taper template). It is for education. It is not individualized coaching, not a personalized medical-grade plan, and not a substitute for a coach who knows your injury history.

Medical

Endurometry does not provide medical diagnosis, medical treatment or medical advice. Do not use heart-rate, calorie or plan outputs to decide medication, return-to-run after illness, or whether it is safe for you to train.

Heart rate

Heart-rate zones here come from age-estimated maxima (Tanaka / Fox / Gellish) and Karvonen reserve, unless you type a measured HRmax. Drugs, illness and individual spread can move zones by 10–15 bpm or more. Zones are a training language, not a clinical reading.

Calories

Session energy is an ACSM running-equation estimate. Watches often disagree by 50–100 kcal. Net versus gross is explained on the calorie calculator. Do not treat a session total as a diet prescription.

Race prediction

Riegel and Daniels–Gilbert predictions assume you trained for the target distance. They are not a finish-time guarantee. Longer jumps (5K → marathon) widen the error. Cutoff tables on this site are linear sketches, not a race’s official gates.

Your responsibility

You decide whether a pace, volume or workout is appropriate. If you have cardiovascular disease, are pregnant, were recently injured, or feel pain, dizziness or chest tightness, stop and seek qualified care. Race-day gates and medical tents follow the organiser’s handbook, not this website.