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.

跑步經濟性計算器

每公里跑步的耗氧成本

拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App

此配速下的VO₂（ml/kg/min）

在穩定的次最大配速下的攝氧量，例如 40

速度（km/h）

你保持的穩定速度，例如 12

體重（kg）

以公斤為單位的體重，例如 70

跑步經濟性計算器

兩位VO₂max相同的跑者比賽表現可能大不相同，因為其中一位在加速時浪費的氧氣更少——這就是跑步經濟性。輸入你在穩定次最大配速下的VO₂、你保持的速度以及體重，本計算器會回傳以ml/kg/km為單位的跑步經濟性以及每公里的大致能量消耗。持續追蹤它，看看技術、力量或鞋款的變化是否讓你變得更有效率。

跑步經濟性是指以次最大速度跑步時的耗氧成本——VO₂除以速度，以每公斤體重每公里的氧氣毫升數表示。數值越低越好：更經濟的跑者在相同配速下消耗的氧氣更少，這意味著在相同體能水準下能跑出更快的成績。受過訓練者的典型值約為180–220 ml/kg/km。必須在真正的穩定狀態下以相同的速度測量，結果才具有可比性。

常見問題

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.

跑步經濟性計算器

常見問題

更多