FREE RUNNING TOOLS
Running efficiency calculator
Put pace and heart rate together, with clearly stated units.
Your inputs and photos stay in this browser. No account required.
Example result
- Heart-rate cost
- 45 bpm/(m/s)
- Heartbeats per kilometre
- 750
- Distance per heartbeat
- 1.333 m
How it works
Speed is 1000 ÷ pace in seconds per kilometre. Heart-rate cost is heart rate ÷ speed, in bpm/(m/s). Heartbeats per kilometre is heart rate × pace ÷ 60. Metres per heartbeat is 1000 ÷ heartbeats per kilometre. These summary ratios do not measure oxygen cost or laboratory running economy.
Use matching pace and heart-rate windows. A whole-run ratio can differ from Runome’s filtered segment analysis. Compare similar routes, conditions and sensor coverage.
Worked example
At 5:00 min/km and 150 bpm, speed is 3.333 m/s. Heart-rate cost is 45 bpm/(m/s), heartbeats per kilometre is 750, and distance per heartbeat is 1.333 metres. The equivalent mile pace is about 8:03; rounding the input to whole seconds can slightly change the result.