Running Economy Calculator

Running Economy Calculator

Two runners with the same VO₂max can race very differently because one wastes less oxygen at speed — that is running economy. Enter your VO₂ at a steady submaximal pace, the speed you held and your body weight, and this calculator returns your running economy in ml/kg/km plus the approximate energy cost per kilometre. Track it to see whether technique, strength or footwear changes make you more efficient.

Running economy is the oxygen cost of running at a submaximal speed — VO₂ divided by speed, expressed as millilitres of oxygen per kilogram per kilometre. Lower is better: a more economical runner uses less oxygen at the same pace, which translates to faster times at the same fitness. Typical trained values are around 180–220 ml/kg/km. Measure at a true steady state and the same speed for it to be comparable.