Free Tools for Runners
Interactive, research-backed tools—no account and no paywall.
Free ToolAerobic Decoupling Calculator for Runners
Enter first-half and second-half pace and HR from your last long run. Get Pa:Hr decoupling % and a green / amber / red verdict on your aerobic base.
Free ToolEating Window Builder for Runners — Free Tool
Build a personalised eating window around your training. Free tool for runners doing 12:12, 14:10, or 16:8. Fuel anchors included.
Free ToolMasters Training Week Builder for Runners 40+
Pick your age, weekly hours and goal — get a 7, 9 or 10-day masters microcycle with runs, strength, prehab and rest days mapped.
Free ToolRecovery Readiness Score — Free Tool for Runners
Should you train hard today? Plug HRV, sleep, mood and soreness in. Get a green / amber / red verdict with a concrete session modification.
Free ToolRunning Shoe Mileage & Rotation Tracker
Log your shoes, see when to retire each pair, and plan a rotation that cuts injury risk up to 39%. Free, no signup, stored on your device.
Free ToolTriathlon Week Builder: Strength + Swim/Bike/Run
Free tool. Place strength and S/B/R sessions in a week that respects the 6–9 h interference rule, phase-aware dose, and long-day recovery.