Running
Good 5K Time by Age: Age-Graded Chart for Women and Men
A 60% age grade (local class) is about 24:23 for a 40-year-old woman and 24:21 for a 50-year-old man. Full 5K chart by age and sex, ages 30–80.
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Training zones, benchmarks, and race data for endurance athletes. Every number is computed with the open formulas behind our calculators, and every claim links to its source.
Running
Good Marathon Time by Age: Age-Graded Chart by Gender
A 60% age-graded marathon is 3:43:43 for a 40-year-old woman and 3:44:13 for a 50-year-old man. Full chart for ages 30–80, plus real average finish times.
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Power Zones Chart: Coggan Zones for FTP 150–350 W
Cycling power zones chart in whole watts for FTP 150–350 W, with what each Coggan zone trains, how W/kg changes the picture and where the chart misleads.
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VDOT Chart: Race Equivalents for VDOT 30 to 70
VDOT chart from 30 to 70: VDOT 40 ≈ 24:06 5K and 3:49:37 marathon; VDOT 50 ≈ 19:56 and 3:10:40. Includes the equations and where they mislead.
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VO2 Max Chart by Age: FRIEND Percentiles for Men and Women
Measured treadmill VO2 max percentiles by age and sex from the FRIEND registry, plus how to estimate yours with a field test and what the number misses.
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Zone 2 Heart Rate: 5 Methods Compared, and Why Apps Disagree
Zone 2 for a 35-year-old can be 112–130 or 144–150 bpm depending on the formula. See all five methods side by side and how to pick one.
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Zwift Ramp Test: How FTP Is Calculated and How Accurate It Is
The Zwift ramp test sets FTP at 75% of your best minute. See the math, a modeled comparison with 20-minute and 2×8 tests, and who the ramp overestimates.
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