Free tools
80/20 running calculator
Enter minutes in each intensity to see the balance of your week.
Your result
Easy
84.1%
Moderate + hard
15.9%
Total
289min
At least 80% easy. This is a description of your week, not a prescription to add intensity.
Total
| Easy | Moderate | Hard |
|---|---|---|
| 243 min | 17 min | 29 min |
Method and sources
easy % = 100 × easy minutes / total minutes
Count time in a three-intensity model: easy below your first ventilatory/lactate threshold, moderate between thresholds, hard above the second. A watch five-zone system needs a considered mapping; Z2 is not the same in every system. Research describes distributions, not an exact universal 80% prescription. This calculator combines moderate and hard minutes in the non-easy share. The example is the saved VELOX week 05.10-11.10.2026, rounded to minutes.
Sources checked 30.10.2026
Put your numbers into a plan
A calculator gives you a starting point. I help you turn it into a week of running you can actually follow.
