Running · Physiology

Marathon Sweet Spot
Calculator

Computes your physiological sweet spot and achievable finish time based on VO₂max, lactate threshold, running economy, and training load.

Physiology

Age years

Sex

VO₂max ml/kg/min — estimate ok

30 · beginner 55 · trained 85 · elite

Training Profile

Weekly mileage km/week avg

Longest recent run km

Experience level

Personal Benchmarks

Recent 5K time mm:ss — leave 0 if unknown

Recent Half Marathon time hh:mm — leave 0 if unknown

Body & Conditions

Body weight kg

Race conditions

Injury/fatigue status

Nutrition Setup

Gel brand / type sets carbs per gel

Carbs per gel g — edit if custom

Stomach sensitivity

Caffeine gels mix in from km 25+

Analysis Output

● Sweet Spot Time

—

Optimal load — minimal damage, max adaptation

◆ Achievable Target

—

Realistic race finish with current fitness

▲ Overdoing It / Injury Risk

—

Pushing this pace risks overload, injury & long recovery

Per-Kilometre Paces

Sweet Spot Pace

—

min/km

Target Pace

—

min/km

Injury Risk Pace

—

min/km

Physiological Load Indicators

Est. Lactate Threshold Pace — —

% VO₂max at Sweet Spot — —

Estimated Glycogen Depletion Risk — —

Cardiac Drift Risk — —

Expected Recovery Time — —

Muscle Damage Marker Elevation — —

Overall Load at Sweet Spot —

Recovery

Aerobic

Threshold

Hard

Maximal

Race Nutrition Plan

Race Day Timeline

Hydration & Electrolytes

Pre-Race & Post-Race Protocol