Reference Distance
Reference Time for 200mMM:SS or H:MM:SS
Effort Level

100%

50% (Recovery)100% (Race)125% (Sprint)
Target Distance

adjusted time = (T_ref ÷ D_ref) × (100 ÷ effort%) × D_target

(linear pace scaling — 80% effort means 80% of reference speed)

Enter a reference time above and your effort-adjusted target time appears here instantly. Or start from an example:

Percent effort here scales pace linearly relative to your reference performance — it is a pacing guide for workouts, not a physiological measurement like heart rate or %VO2 max.