Free Age Graded Calculator — Ideal Training Zones, WMA Age-Grade Score, VO2 Max, and Predicted Race Times

Knowing where your race performance ranks (for your age) and training at the right paces is the difference between inspired fitness building and spinning your wheels! This free calculator estimates your VO2 Max from your race time and uses published exercise science to deliver precise training paces across five zones — Easy, Marathon, Threshold, Interval, and Repetition. For runners over 34, it also calculates your WMA age-grade score and open equivalent paces. Supports the Mile, 5K, 10K, Half Marathon, and Marathon.

Enter your age, sex, race distance, and finish time. The calculator estimates your VO2 Max and translates it into five personalized training zones. Masters runners receive a WMA age-grade percentage and open equivalent times derived from World Masters Athletics 2023 road standards. Race equivalencies at other distances are predicted using Riegel’s formula (1981).