| Select Answer Mode | |
|---|---|
| Step Rate | |
| Stride | |
| Kilometre Pace | |
| Mile Pace | |
| Speed | |
Click save settings to reload page with unique web page address for bookmarking and sharing the current tool settings
User Guide
This multi-functional tool will help you calculate many personal fitness performance indicators including cadence, pace, speed and stride from your distance, steps and time recorded during walking or running.
Answer Modes
Step Rate
Use your measured step count and total time for any on foot activity such as walking, jogging or running, and calculate your average number of steps per minute (CPM). You can also change the answer mode so you can enter your target minute step count, and experiment with different distances and timings to determine how far or how long you need to aim for to achieve your target.
Stride
Your stride length can tell you a lot about your walking or running style, and whether you are over-striding or under-striding, which may affect performance and lead to injuries if not corrected. If you know the stride you should be aiming for, then you can switch the answer mode and enter your target stride length, and determine the number of steps needed for a given distance, or vice versa.
Pace
This is the preferred measurement for comparing your competitive walking and running performance. Pace provides a more usable threshold to train against, with a time to beat over a fixed distance.
Speed
Although not the preferred way to measure walking or running performance, it can still be useful to indicate the amount of effort you have put into the activity, and compare your walking and running speed, or with other forms of exercise such as cycling or skating.
Parameters
Distance
This is the distance covered during walking or running over the time period recorded by a stopwatch. Underneath where you enter the distance, you will find shortcuts for quickly setting standard race distances from marathons down to 100m sprints.
Steps
This is the total number of steps taken which correspond to the distance covered or time spent walking or running. A step is counted each time a foot touches the ground, and this is normally recorded using a dedicated pedometer, or via the accelerometer built into your fitness watch or smartphone. Most fitness apps that you can install on your mobile smart device will record your total steps, and automatically detect when a particular activity has started.
Time
This is the total time measured by your stopwatch in hours, minutes, seconds and 1/100ths second, that has elapsed during exercise or a race, to cover a set distance.
Stride Length
This is the average distance between the left and right foot touching the ground during walking and running. The average stride length is determined by dividing the total distance covered by the number of steps measured from start to finish.
Speed
This is the average speed of your walk or run, and is calculated by dividing the total distance completed by the time taken.
Kilometre Pace
This is a measure of the amount of time it took to travel a set distance. In this case the set distance is one kilometre. The kilometre pace is a very popular measure for monitoring fitness progress and training for races. Since many running distances are measured in kilometres, it is easier to relate your km pace to the times you will achieve during a race.
Mile Pace
This is a measure of the amount of time it took to travel a fixed distance. In this case the fixed distance is one mile. The mile pace is used for monitoring fitness progress and training for races, and is preferred to measuring speed because it is easier to relate pace to your race time over a fixed distance.
Cadence
This is a measure of the average amount of steps that would be counted over the duration of a walk or run. It is calculated by dividing the total number of steps counted, by the time elapsed from start to finish. Typically your walking and running cadence is displayed and recorded in steps per minute.