Race time predictor
The Time machine.
The Driftline time machine accurately predicts potential race times for everyone regardless of age, gender, or fitness level. The Indurance app does this automatically for the user - you can also use it manually by adjusting only two parameters: max speed, and endurance. Click to fix one known race time for yourself and continue to move the sliders until you find a good fit.
| Distance | Pace (min/km) | Time |
|---|---|---|
| Marathon | 4:53 | 3:26:13 |
| HM | 4:22 | 1:32:15 |
| 10K | 3:57 | 39:37 |
| 5K | 3:40 | 18:23 |
| 3K | 3:21 | 10:05 |
| 1500 m | 3:00 | 4:31 |
| 800 m | 2:41 | 2:09 |
| 400 m | 2:19 | 55.77 |
| 200 m | 2:09 | 25.86 |
| 100 m | 2:08 | 12.80 |
Please bear in mind that endurance runners tend to overestimate their endurance when using the time machine. This is because their 5K and 10K personal best times are typically set when the runners are not in peak race condition and perhaps less motivated. Ideally, the best option is to perform an automatic race prediction with the Indurance app.
Exercise thresholds.
Exercise thresholds reflect the transitions between different types of muscle fibers during exercise. Use the sliders to see how endurance affects the alignment of exercise thresholds.
| T | Thresholds | Speed (km/h) | Pace (min/km) | % of T5 |
|---|---|---|---|---|
| T1 | Endurance threshold | 10.0 | 6:00 | 33% |
| T2 | Critical threshold | 15.0 | 3:59 | 50% |
| T3 | Fitness threshold | 20.0 | 3:00 | 67% |
| T4 | Intensity threshold | 25.0 | 2:24 | 83% |
| T5 | Max speed threshold | 30.0 | 1:59 | 100% |
Training paces.
Driftline calculates optimal training paces and accurately identifies the ideal heart rate for each training session. If you know your maximum heart rate (HRmax), you can select it and use the sliders to estimate your ideal training paces and heart rates. For accurate HRmax and training paces you should use the Indurance app.
| Training paces | T | Speed (km/h) | Pace (min/km) | Heart rate (bpm) |
|---|---|---|---|---|
| Easy pace | 1.00 | 10.00 | 6:00 | 106 |
| Steady pace | 1.50 | 12.50 | 4:48 | 132 |
| Endurance training pace | 1.67 | 13.33 | 4:30 | 141 |
| 60 minute pace | 1.83 | 14.17 | 4:13 | 150 |
| Lactate training pace | 2.00 | 15.00 | 3:59 | 159 |
| 30 minute pace | 2.08 | 15.42 | 3:53 | 159 |
| Tempo pace | 2.25 | 16.25 | 3:41 | 159 |
| VO2max pace | 2.50 | 17.50 | 3:25 | 159 |
The indicated heart rate is the ideal steady-state heart rate for heart rate based training. On a steady pace the heart rate will gradually drift upwards, so the pace should be gradually reduced to keep the heart rate steady. The ETP and the LTP training paces and heart rates, have been shown to be optimal for endurance training.