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.

跑步经济性计算器

每千米跑步的耗氧成本

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此配速下的VO₂（ml/kg/min）

在稳定的次最大配速下的摄氧量，例如 40

速度（km/h）

你保持的稳定速度，例如 12

体重（kg）

以千克为单位的体重，例如 70

跑步经济性计算器

两位VO₂max相同的跑者比赛表现可能大不相同，因为其中一位在加速时浪费的氧气更少——这就是跑步经济性。输入你在稳定次最大配速下的VO₂、你保持的速度以及体重，本计算器会返回以ml/kg/km为单位的跑步经济性以及每千米的大致能量消耗。持续追踪它，看看技术、力量或鞋款的变化是否让你变得更高效。

跑步经济性是指以次最大速度跑步时的耗氧成本——VO₂除以速度，以每千克体重每千米的氧气毫升数表示。数值越低越好：更经济的跑者在相同配速下消耗的氧气更少，这意味着在相同体能水平下能跑出更快的成绩。受过训练者的典型值约为180–220 ml/kg/km。必须在真正的稳定状态下以相同的速度测量，结果才具有可比性。

常见问题

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.

跑步经济性计算器

常见问题

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