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Tools To Measure & Boost Your Performance
- Athlete Intel
- Pace Time
- VO2 Max
- Daily Energy
- Interval Timer
- Health Age
Athlete Intel
Your running fitness at a glance — estimated from your Howei race history and Beep Test results.
My Running Fitness
Estimate from a recent race
What should I improve?
Training Zones
Personal Bests
Training Load Last 8 weeks
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Vs Last Time
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HYROX Performance Sample
| 🏃 Running | 82/100 |
| ⚡ Stations | 71/100 |
| 🔄 Transitions | 64/100 |
| ❤️ Endurance | 84/100 |
| Overall | 75/100 |
Biggest opportunity: Improve transitions
Potential improvement: ~1:20–2:00 race time
Bands are approximate community benchmarks, for guidance only. Enter your splits from a real (or practice) HYROX to replace the sample above with your own score.
| Station | Run before (mm:ss) | Station time (mm:ss) |
|---|
Where each number comes from
| RUN | Pace, splits, race predictor, VO₂ Max | Pace Time · VO2 Max |
| HYROX | Stations, splits, transitions, race predictor | Multipoint (Hyrox presets) |
| FUEL | Calories, carbs, hydration, energy needs | Daily Energy |
| TRAIN | Training zones, load, RPE, progression | Interval Timer |
| PERFORM | PBs, athlete score, goals, performance dashboard | Athlete Intel |
Pace Calculator
Work out running pace, time or distance from whichever two values you have.
Leading zeros are optional – 5 minutes 3 seconds can be entered as 5:3.
Already worked out your pace or speed? Enter that plus one field above instead – Calculate fills in the rest.
Elevation and heart rate are optional – logged for future performance analysis, not required to calculate.
Enter one known race result and see what it predicts for other distances.
Multipoint Pace Calculator
Enter the cumulative distance and elapsed time at each checkpoint to see the pace of every segment between them.
| # | Distance | Time (hh:mm:ss) | Segment pace |
|---|
Plan Your Splits
Set a target race and goal time, pick a pacing strategy, and generate a checkpoint-by-checkpoint plan straight into the table above.
Pace Converter
Convert a pace between minutes per kilometer and minutes per mile.
Finish Time Calculator
Estimate a finish time from the distance and time already covered, assuming pace holds steady.
How Do You Measure Your VO₂Max?
Want to know how fit your aerobic engine really is? Try Howei’s 20m Beep Test and get an estimated VO₂max score.
- Find a flat 20 m space
Mark two lines exactly 20 metres apart. - Get ready
Warm up, prepare your running shoes and make sure you have enough space to turn safely. - Start the Howei Beep Test
Press START and follow the audio beeps. Run between the two lines, reaching each line before the next beep. - Keep going as the pace increases
The beeps gradually get faster. Continue until you can no longer keep up with the required pace. - Record your result
Note the level and number of shuttles you completed. - Calculate your VO₂max
Enter your age, biological sex, level and shuttles into Howei’s Beep Test Calculator to estimate your VO₂max in ml/kg/min.
🏃 Tip: Retest periodically under similar conditions and track your score to see whether your aerobic fitness is improving.
Ready? Start your Beep Test and find your number!
Start Your Beep Test
Press start to begin the audio-guided beep test. The countdown tracks the time remaining in the audio track and stays in sync with playback.
Beep Test Calculator – VO₂max Score
Estimate your VO₂max from the level and shuttle you reached in the 20 m multi-stage fitness test (Ramsbottom formula).
Already Know Your VO₂max?
Got a reading from a lab test, GPS watch or another source? Save it directly – it’ll be used across Howei’s calculators instead of an estimate.
Speeds and times for each level of the 20 m multi-stage fitness test.
| Level | Shuttles | Speed (km/h) | Time / shuttle (s) | Level time (s) | Cumulative time | Distance / level (m) | Cumulative (m) |
|---|
Your Daily Energy Calculator
Here at Howei, we believe energy is not a nutrient but a powerful resource, something which is released from food to fuel our body and give us life.
To avoid getting too philosophical, everything in this page and the calculator below is based on the energy we get from food to fuel our body, which is measured in kilojoules. Fat, carbohydrate and protein all provide energy and are found in foods which also supply vitamins and minerals. Alcohol also provides energy but this is not essential to the body and generally does not provide any vitamins or minerals.
Energy requirements vary with age, gender, body size and activity levels. The energy requirements calculator estimates your daily energy requirements for good health based on what your body needs for breathing, circulating blood, digesting food and physical activity. This may change from day to day. Any energy intake above the estimated requirement is likely to result in weight gain.
If you are aiming to maintain your current weight, use your current (actual) body weight in the calculator below.
If you are aiming to lose weight, use your ideal body weight in the calculator below. This will give you a lower estimated energy requirement and may help you to start losing weight.
Daily energy requirements calculator
Enter your details to estimate the kilojoules your body needs each day.
Your estimated daily energy requirement
- Basal metabolic rate (at rest)–
- Activity factor applied–
- Healthy weight range for your height–
This estimate uses the Schofield basal metabolic rate equations (FAO/WHO/UNU) combined with a standard physical activity level factor, and a healthy weight range based on a body mass index of 18.5–24.9. It is a general guide for healthy adults and children aged 3 and over, not medical or dietetic advice. Individual needs vary; speak to a doctor or accredited dietitian for personalised guidance.
Quickstart
Presets
Discover Your Health Age
Your "Health Age" is an estimate of how old your body behaves, based on everyday lifestyle and health factors — not just the number of candles on your last birthday cake. Answer the questions below as honestly as you can; skip anything you're not sure about.
This is an original Howei tool designed for fun and general awareness. It is not a medical or diagnostic instrument, and it isn't affiliated with or copied from any third-party calculator. For anything health-related, always speak to a qualified healthcare professional.
Your Details
We've filled in what we already know from your Howei profile — feel free to change it.
Family & Rest
Heart & Metabolic Health
Use your most recent readings if you know them — "Not sure" is fine otherwise.
Checkups & Conditions
Diet
Mind & Stress
Safety
Please enter your age and sex first.
- Family & rest–
- Heart & metabolic health–
- Checkups & conditions–
- Diet–
- Mind & stress–
- Safety–
- Total adjustment (years)–
Your Health Age moves up or down from your actual age based only on the factors above — a lower Health Age suggests habits generally linked with longer, healthier lives; a higher one flags areas worth a closer look.
Discover Your Health Age is an original Howei tool for general awareness and entertainment only. It is not a validated medical, clinical or actuarial instrument, does not diagnose or predict anything about any individual, and should never replace professional medical advice, screening or diagnosis. Country-level comparison figures are drawn only from the cited published sources and are shown only where we have verified data.
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