What is running economy?

Running economy is how much oxygen, and therefore energy, you use to run at a given speed. This calculator takes your VO₂, speed and body weight to express economy in ml/kg/km and energy cost per kilometre, showing how efficiently you run.

How do I calculate running economy?

Enter your measured oxygen uptake (VO₂), your running speed and your body weight. The tool normalises oxygen use to your weight and the distance covered, producing ml/kg/km so you can compare efficiency across runners and training phases.

What does good running economy look like?

Better economy means using less oxygen for the same pace, so lower ml/kg/km values are more efficient. Trained distance runners tend to be more economical than beginners, and improvements come from training, technique and reduced wasted motion.

Kalkulator Ekonomi Larian

Kos oksigen berlari bagi setiap kilometer

Ambil gambar, AI catat makanan anda. Diet dan senaman dalam satu aplikasi.Muat turun apl percuma

VO₂ pada rentak ini (ml/kg/min)

pengambilan oksigen pada rentak submaksimum yang stabil, cth. 40

Kelajuan (km/h)

kelajuan stabil yang anda kekalkan, cth. 12

Berat badan (kg)

berat badan anda dalam kilogram, cth. 70

Kalkulator Ekonomi Larian

Dua pelari dengan VO₂max yang sama boleh berlumba dengan sangat berbeza kerana seorang membazir kurang oksigen pada kelajuan — itulah ekonomi larian. Masukkan VO₂ anda pada rentak submaksimum yang stabil, kelajuan yang anda kekalkan dan berat badan anda, dan kalkulator ini mengembalikan ekonomi larian anda dalam ml/kg/km serta anggaran kos tenaga setiap kilometer. Jejaki ia untuk melihat sama ada perubahan teknik, kekuatan atau kasut menjadikan anda lebih cekap.

Ekonomi larian ialah kos oksigen berlari pada kelajuan submaksimum — VO₂ dibahagi dengan kelajuan, dinyatakan sebagai mililiter oksigen bagi setiap kilogram bagi setiap kilometer. Lebih rendah lebih baik: pelari yang lebih ekonomi menggunakan kurang oksigen pada rentak yang sama, yang membawa kepada masa lebih pantas pada tahap kecergasan yang sama. Nilai biasa pelari terlatih ialah sekitar 180–220 ml/kg/km. Ukur pada keadaan mantap sebenar dan kelajuan yang sama supaya ia boleh dibandingkan.

Soalan Lazim

What is running economy?: Running economy is how much oxygen, and therefore energy, you use to run at a given speed. This calculator takes your VO₂, speed and body weight to express economy in ml/kg/km and energy cost per kilometre, showing how efficiently you run.
How do I calculate running economy?: Enter your measured oxygen uptake (VO₂), your running speed and your body weight. The tool normalises oxygen use to your weight and the distance covered, producing ml/kg/km so you can compare efficiency across runners and training phases.
What does good running economy look like?: Better economy means using less oxygen for the same pace, so lower ml/kg/km values are more efficient. Trained distance runners tend to be more economical than beginners, and improvements come from training, technique and reduced wasted motion.

Kalkulator Ekonomi Larian

Soalan Lazim

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