~/tools
Prepare your race
Pick a race from the agenda, set the date, and get a phase plan computed backwards from race day. Then drop your Strava export to see your own numbers: weekly volume, longest sessions and pace trend. Everything runs in your browser.
A planning aid built on a common endurance periodisation structure, not coaching or medical advice. The analysis is classic statistics (weekly aggregates and a least-squares trend line), no black box.
1 · Phase plan, computed back from race day
Set a race date to see the plan.
2 · Your training paces, from one recent race
Enter a recent all-out race result. The tool computes your VDOT with the Daniels-Gilbert equations (1979) and derives the classic training zones, plus Riegel time predictions for other distances.
3 · Your numbers, from your Strava export
Strava → Settings → My account → Download or delete your account → request your archive, then drop the activities.csv from the ZIP here.
🔒 The file is parsed locally and never leaves your browser. Nothing is uploaded, nothing is stored.
How the analysis works
- Weekly volume: activities grouped by ISO week (Monday), distances summed.
- Longest session: the single longest activity of each week, a classic build-up marker.
- Pace trend: least-squares linear regression on run pace over time. Descriptive, not predictive.
4 · Energy and fat loss
A body-composition companion, entirely local. Enter your figures to estimate your daily energy need, a safe rate of fat loss and a protein target, then log your weigh-ins to see the real trend under the daily noise.
Neither medical nor nutritional advice. These are standard estimates with about 30% unexplained variability (Mifflin 1990, R2 = 0.71); a starting point, not a prescription, and see a professional for anything that matters.
Your weight trend
Log weigh-ins (same conditions each time). Daily weight is noisy; the trend line is a 10-day exponential moving average, the classic from The Hacker's Diet. Stored in your browser only.
Add at least 3 weigh-ins spanning a week to see a trend.
How the analysis works
- Resting metabolism: Mifflin-St Jeor equation (1990).
- Daily need: resting metabolism x an activity factor. The common gym multipliers (1.2 to 1.9) are conventional and have no single primary source; the peer-reviewed FAO ranges are 1.4 to 2.4.
- Deficit: the static 7700 kcal/kg rule, shown with its published limit (Hall 2008).
- Weight trend: exponential moving average; the projected date is a linear extrapolation of that trend, not a promise.
Heart-rate zones
Same idea as the coloured effort bars on your watch. Enter your age (or your measured max) and see your five training zones in beats per minute; drop in a session's average and peak to see which zones you trained.
A session's heart rate
Max HR is estimated with Tanaka (208 − 0.7 × age), more accurate than the old 220 − age. A measured max from a maximal test is best. Not medical advice. Source ↗
Muscle map
The body chart from your workout screen. Tick the exercises you did and the map lights up the muscles they work: bright for prime movers, faint for the muscles that assist and stabilise.
Exercises in your session
Pick one or more exercises to light up the map.
Sleep: when to go to bed
Recovery starts the night before. Sleep runs in cycles of about 90 minutes; this counts them backwards from your alarm (or forwards from bedtime), adding the time it takes to fall asleep. In a Stanford study, basketball players who extended their sleep sprinted faster and shot more accurately (Mah 2011).
- 21:156 cycles · 9 h of sleep7-9 h
- 22:455 cycles · 7 h 30 of sleep7-9 h
- 00:154 cycles · 6 h of sleep
- 01:453 cycles · 4 h 30 of sleep
A heuristic, not a prescription: real cycles vary between people and across the night (roughly 70-120 min, the first is shorter), and the evidence that waking from deep sleep feels worse is mixed (Hilditch 2019). Adults are recommended 7-9 hours (Hirshkowitz 2015). Not medical advice. Source ↗
FAQ
- Does my Strava data get uploaded anywhere?
- No. The CSV is parsed in your browser with JavaScript; there is no upload, no server, no account, and closing the tab clears everything.
- Which races is the planner for?
- Any endurance start line: 10k, half marathon, marathon, trail, triathlon or Ironman. The phase structure (base, build, peak, taper) is the same, only the date changes.
- Is this a training plan?
- No. It is a calendar aid built on a common periodisation structure, plus descriptive statistics of your own past training. For a plan tailored to you, work with a coach.
- How does the VDOT pace calculator work?
- Enter one recent race result and the tool derives your VDOT from the Daniels-Gilbert model (velocity at VO2max and the fraction of VO2max you can hold for that duration), then gives easy, marathon, threshold, interval and repetition paces. It is a running pace calculator, not coaching.
- How do you estimate calories to lose fat (TDEE)?
- The health tool computes your BMR with the Mifflin-St Jeor equation, multiplies by an activity factor for TDEE, and converts a weekly weight-loss target into a daily deficit using the classic 7700 kcal/kg rule. It shows the Hall 2008 caveat that this static rule overestimates long-term loss, and every formula links to its primary source.
- What time should I go to bed to wake up at 6:30?
- Count back five or six sleep cycles of about 90 minutes, plus the time you take to fall asleep (10-20 minutes for most adults). For a 6:30 alarm that means lights out around 22:45 (5 cycles, 7 h 30) or 21:15 (6 cycles, 9 h). The sleep calculator on this page does the counting for any time, both directions, and shows which options land in the recommended 7-9 hours.
- Does it work in miles and pounds?
- Yes. A units switch on the page flips every tool to imperial: training paces in minutes per mile, race distances in miles, body weight in pounds and height in feet and inches. The conversion uses the exact international factors (1 mi = 1,609.344 m; 1 lb = 0.45359237 kg) and your choice is remembered locally.
- Can I use the analyzer without a Strava export?
- Yes. Open “No export? Enter sessions by hand” and log a few sessions (date, sport, distance, minutes). You get the same weekly-volume, pace-trend and training-load charts, and the entries stay in your browser.
Sources
Every formula on this page comes from the references below, coefficients verified against the primary source and recomputed independently.
- Riegel (prediction) · Riegel P.S., Athletic Records and Human Endurance, American Scientist 69(3):285-290, 1981 (formule T2 = T1 x (D2/D1)^1.06 : Runner's World, 1977)
- Riegel, limites · Vickers A.J., Vertosick E.A., An empirical study of race times in recreational endurance runners, BMC Sports Sci Med Rehabil 8:26, 2016
- VDOT · Daniels J., Gilbert J., Oxygen Power: Performance Tables for Distance Runners, 1979 ; zones d'allure : Daniels' Running Formula
- ACWR · Gabbett T.J., The training-injury prevention paradox, Br J Sports Med 50(5):273-280, 2016
- ACWR, limites · Impellizzeri F.M. et al., Acute:Chronic Workload Ratio: Conceptual Issues and Fundamental Pitfalls, Int J Sports Physiol Perform 15(6):907-913, 2020
- Monotonie · Foster C., Monitoring training in athletes with reference to overtraining syndrome, Med Sci Sports Exerc 30(7):1164-1168, 1998
- Affûtage · Bosquet L., Montpetit J., Arvisais D., Mujika I., Effects of tapering on performance: a meta-analysis, Med Sci Sports Exerc 39(8):1358-1365, 2007
- Métabolisme de base · Mifflin M.D. et al., A new predictive equation for resting energy expenditure in healthy individuals, Am J Clin Nutr 51(2):241-247, 1990
- Niveaux d'activité (PAL) · Human energy requirements, Report of a Joint FAO/WHO/UNU Expert Consultation, 2001/2004
- Règle du déficit, limites · Hall K.D., What is the required energy deficit per unit weight loss?, Int J Obes 32(3):573-576, 2008 (la règle statique 7700 kcal/kg de Wishnofsky 1958 surestime la perte à long terme)
- Taux de perte · Helms E.R., Aragon A.A., Fitschen P.J., Evidence-based recommendations for natural bodybuilding contest preparation, J Int Soc Sports Nutr 11:20, 2014
- Protéines · Morton R.W. et al., A systematic review, meta-analysis and meta-regression of protein supplementation..., Br J Sports Med 52(6):376-384, 2018
- Cycles de sommeil · Institute of Medicine, Sleep Disorders and Sleep Deprivation, ch. Sleep Physiology, 2006 (cycle ~90 min ; 1er cycle 70-100 min, suivants 90-120 min)
- Durée de sommeil · Hirshkowitz M. et al., National Sleep Foundation's sleep time duration recommendations, Sleep Health 1(1):40-43, 2015 (adultes : 7-9 h)
- Inertie du sommeil · Hilditch C.J., McHill A.W., Sleep inertia: current insights, Nat Sci Sleep 11:155-165, 2019 (dissipation ~30-60 min ; preuves mitigées sur le stade au réveil)
- Sommeil & performance · Mah C.D. et al., The effects of sleep extension on the athletic performance of collegiate basketball players, SLEEP 34(7):943-950, 2011