Running Economy
Calculator
Results
- Running economy (ml O2 per kg per km)
- 192.857142
- Total oxygen per km (ml)
- 13,114.285714
- Energy per km (kJ)
- 274.088571
Endurance training results
| Running economy (ml O2 per kg per km) | 192.857142 |
| Total oxygen per km (ml) | 13,114.285714 |
| Energy per km (kJ) | 274.088571 |
formula-map diagram
- Running economy (ml O2 per kg per km)
- 192.857142
- Total oxygen per km (ml)
- 13,114.285714
- Energy per km (kJ)
- 274.088571
Formula breakdown
Formula
RE = VO2 ÷ speed (ml O2 per kg per km)= 192.85714285714
Note
Simplified model: these are standard endurance-training formulas (Riegel, ACSM, Banister TRIMP, ACWR, Minetti gradient cost and published fuelling rates) applied to the numbers you enter. They assume even effort, typical conditions and average physiology, and ignore terrain, heat, wind, sleep, individual sweat and carbohydrate tolerance, and training history, so results are indicative planning figures, not medical or coaching advice.
More in Endurance training
See all →Frequently asked questions
What does running economy actually measure?+
Running economy is the amount of oxygen your body consumes to maintain a given submaximal running speed, so a more economical runner uses less oxygen (and therefore less energy) to run at the same pace as a less economical one. It's typically expressed in milliliters of oxygen per kilogram of body weight per kilometer.
Why can two runners with the same VO2 max have very different race times?+
VO2 max sets the ceiling for how much oxygen you can use, but running economy determines how efficiently you convert that oxygen into forward speed, so a runner with lower VO2 max but excellent economy can outperform one with higher VO2 max but poor economy.
What factors influence running economy besides fitness?+
Biomechanics, running form, muscle-tendon stiffness and elastic energy return, body composition, and even shoe technology all influence economy independent of aerobic fitness, which is why economy varies meaningfully even among runners with similar training backgrounds.
Can running economy actually be improved with training?+
Yes, strength training, plyometrics, high mileage accumulated over years, and some interval training have all been shown to improve running economy, often by enhancing tendon stiffness and neuromuscular efficiency rather than by improving cardiovascular capacity directly.
How is running economy used to predict performance?+
Combining VO2 max with running economy gives a more complete performance prediction than VO2 max alone, since it estimates the actual speed a runner can sustain at a given percentage of their aerobic capacity, which correlates more closely with real race outcomes.