Age Graded Running was built from a simple observation: the tools runners actually need were scattered across academic papers, out-of-print books, and complicated spreadsheets. This puts them in one place, free.
Training paces are estimated from VO2 Max using published VO2-velocity relationships and zone intensity research (Billat 2001; Laursen & Jenkins 2002). Race equivalencies use Riegel’s formula (1981). Age-grade scores use WMA 2023 road standards — the same tables used in official masters competitions worldwide.
No calculator replaces coaching judgment. These paces are evidence-based starting points. When in doubt, err toward the easier side.