Bike Pace Calculator

How to Use Our Bike Pace Calculator

This calculator is divided into two primary sections for analysis: Pace/Speed and Power Metrics.

To Calculate Speed or Pace (Standard Use)

1. Set Units: Select Metric (km, kph) or Imperial (miles, mph).
2. Input Distance: Enter the distance of your ride (e.g., 40).
3. Input Time: Enter the duration of your ride in the separate Hours, Minutes, and Seconds fields (e.g., 1 hour, 30 minutes, 0 seconds).¹
4. Click Calculate.

• Result: The calculator will output your average speed and your average pace (minutes per km/mile).
• (Note: If you know Distance and Speed, you can calculate the Time by leaving the Time fields empty and entering the Speed.)

To Calculate Intensity and Training Load (Advanced Use)

1. Input Power Data (Optional):
   • Avg Power (Watts): Enter the average power output recorded during your ride (e.g., 200).
   • FTP (Watts): Enter your current Functional Threshold Power (e.g., 250).
2. Input Duration: You must also input the ride’s Distance and Time to calculate TSS.

• Result: The calculator will output:
  • Intensity Factor (IF): The ratio of your average power to your FTP. This tells you how hard you worked relative to your fitness (e.g., 0.85).
  • TSS (Training Stress Score): A numerical value quantifying the physiological stress of the ride.² Used for tracking recovery needs (e.g., a hard 2-hour ride might be 150 TSS).
  • Est. Speed (via Power): A rough estimate of the speed you would maintain on flat ground based on your power input.

Who is This Calculator Useful For?