Precision diagnostic tools
for runners & athletes.
The field calculators Coach Arun uses to set paces, heart-rate zones and fuelling. Find your baseline, then send your numbers straight to the coach on WhatsApp.
Running fitness & training paces
Input biometrics
Live syncRun as far as you can in 12 minutes on a track, after a good warm-up.
Coach Arun's lab-tested VO2 max is 61.9 ml/kg/min, with a 17:23 5K. Most of that engine was built with easy Zone 2 running, not all-out efforts.
--
Percentile vs people of your age and sex (FRIEND registry treadmill norms, as used by ACSM). Race-based VDOT is an estimate of lab VO2 max.
Your training paces
Daniels VDOT zonesRace time predictor: 5K to marathon
Your recent race
Use a recent all-out race or time trial on a flat course. The fresher the result, the better the prediction.
Predicted equivalent times
VDOT --| Race | Daniels | Riegel | Pace |
|---|
Two proven models side by side. Daniels is usually more realistic for longer races; Riegel assumes you have the endurance for the longer distance. Marathon predictions need 50+ km weeks behind them.
Race goal calculator: pace & splits
Your target
--
Split targets
400 m track rep at goal pace: --
Train at these paces
Negative split calculator
Race & strategy
--
| Segment | Target pace | Clock at end |
|---|
In Chennai heat and humidity, starting controlled is the single biggest time-saver. Bank patience, not seconds.
Weekly mileage planner
Your plan inputs
Rules used: raise weekly volume by about 10%, drop back every 4th week so the body absorbs the work, and taper before race day. Arun adjusts these to your life and recovery.
| Week | Total | Long run | Quality | Easy | Focus |
|---|
--
5-zone heart rate architecture
Cardiovascular parameters
Take resting HR lying down, first thing in the morning, three days in a row and average it.
Cadence, stride length & running economy
Gait speed & frequency
Raise cadence gradually, about 5% at a time, with a metronome app on easy runs.
Long run fuel calculator
Your long run
Practise your race-day fuel on long runs. The gut trains just like the legs, so build up the grams per hour over a few weeks.
Fuel timeline
Local options that work: banana (about 25 g carbs), 3 to 4 dates (about 20 to 25 g), jaggery or chikki, salted boiled potato, tender coconut water and ORS for salt. One gel is about 25 g.
Hydration & electrolyte calculator
Conditions
Sweat test results
Weigh yourself without clothes before and after a 60-minute run, towel dry first. Do not pee in between, or add that amount to what you drank as a minus.
--
Aim to lose no more than about 2% of body weight, and never finish heavier than you started (over-drinking dilutes blood sodium). Typical sweat has about 900 mg sodium per litre, but salty sweaters lose far more.
Runner body composition & energy budget
Physical metrics
Body measurements for body fat %
Measure with a soft tape, relaxed, not sucking in. Neck just below the Adam's apple. Waist at the navel.
Estimates for healthy adults. The Navy tape method is usually within 3 to 4% of lab tests. BMI does not separate muscle from fat, so body fat % is the better guide for runners.
Yogic breath & vagal reset timer
Select athletic state
Breathe through the nose, sit tall, never strain. Skip the holds if you are pregnant, have high blood pressure or feel dizzy.
inhaleKumbhaka
holdRechaka
exhaleShunya
empty
Send telemetry directly to Coach Arun
Don't let your numbers sit in a calculator. Your results from the tools above are added automatically. Add your name and goal, and WhatsApp opens with everything ready to send for a free trial session.
Generate telemetry blueprint
Preview message
Opens WhatsApp to +91 99626 07980 · nothing is sent until you press send
These tools give estimates for healthy adults and are not medical advice. Check with a doctor before starting hard training.