Effort Target Converter
Explore rough neighboring effort targets within pace, power, heart rate, or perceived effort.
Use one familiar effort to sketch neighboring targets within the same metric. The ratios are starting assumptions, not a threshold test.
Use a repeatable pace you associate with the selected effort.
No account needed. Calculated in your browser.
Model pace anchor
Back-calculated from a generic effort band. This is not a measured threshold.
Conversational aerobic work that should leave room for more training. 65-80% threshold speed.
Steady moderate work that is controlled, but no longer fully relaxed. 80-90% threshold speed.
Hard work near threshold or repeatable interval intensity. 90-100% threshold speed.
Very hard short work that should be used sparingly and recovered from. 100-115% threshold speed.
Use a range, then check the effort
The model treats your known target as the midpoint of its chosen effort band, then applies fixed ratios to the other bands. Different sports, effort durations, and individual physiology can change that relationship. The tool does not convert pace into watts or heart rate.
RPE is a 0–10 scale. The CDC’s intensity guide explains perceived effort and the talk test; it does not validate this calculator’s pace, power, or heart-rate ratios.
From numbers to understanding
This tool applies fixed illustrative ratios within your selected metric. It treats your familiar target as the midpoint of one effort band, then estimates neighboring ranges. It does not convert between metrics or measure your threshold or maximum heart rate.
Choose the metric you want to work from: pace, power, heart rate, or RPE.
Select the effort level your known target represents: easy, normal, high, or all-out.
Enter the known target when the metric needs one, then compare the estimated ranges.
Use the result to plan the session, but adjust for terrain, heat, fatigue, and how the effort actually feels.
No. The converter uses broad planning ranges, not a lab test, race result, or coach-set threshold. Use it to sanity-check targets before training.
Choose the metric that best matches the workout. Pace works on flat repeatable routes, power works for immediate output, heart rate works for steady aerobic training, and RPE works when conditions or devices are noisy.
The calculator uses generic ratios rather than an individual physiological model. Effort duration, sport, and conditions can change the relationship. Confirm any suggested range against repeatable workouts before using it as a target.
Explore the ideas behind the numbers.
Keep exploring
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