Calculators
On this page you will find nerdy calculators to dive in exercise physiology and get a feel on different aspects of training.
Energy Consumption in Cycling – Pyöräilyn energiankulutus
Treadmill VO₂ Builder & Session Builder
Energy Consumption in Cycling –
Pyöräilyn energiankulutus
Mechanical work in cycling is simply the product of average power output and exercise duration, yielding external work in joules. To estimate the body’s total energy cost, this work is divided by gross efficiency—defined as the ratio of external work to total metabolic energy expenditure.
In trained cyclists, gross efficiency typically falls in the 18–20 % range at moderate intensities. Achieving over 20% efficiency is thus already very good, and values approaching 25 % exceed the limits of normal physiological performance.
Pyöräilyn mekaaninen työ lasketaan kertomalla keskimääräinen teho (watit) suorituksen kestolla (sekunteina), jolloin saadaan ulkoinen työ jouleina. Kehon kokonaisenergiankulutus lasketaan jaetaan mekaanisen työn bruttotehokkuudella (GE), joka kuvaa mekaanisen työn osuutta koko energiankulutuksesta.
Hyvätasoisten pyöräilijöiden taloudellisuus on tyypillisesti noin 18–20 %. Yli 20 % taloudellisuus on hyvä ja sen ylittävä taloudellisuus on poikkeuksellinen.
Treadmill VO₂ & Session Builder
This calculator estimates running VO₂ from treadmill speed and incline and lets you build a whole session interval by interval. You can adjust for individual running economy, and see total distance, time, mean VO₂, mean speed, mean incline and calories for the workout.
Calculator for educational use only – not a clinical device.
1. Athlete settings
2. Interval settings
3. Session overview
| # | Speed (km/h) |
Pace (min/km) |
Incline (%) |
Duration (min) |
Distance (km) |
Elevation (m) |
VO₂ (mL/kg/min) |
METs | Energy (kcal) |
|
|---|---|---|---|---|---|---|---|---|---|---|
| Total / mean | 0.0 | 0:00 | 0.0 | 0.0 | 0.00 | 0 | 0.0 | 0.0 | 0 |
Distance / elevation profile
How to use
- Set body mass and your running economy slider.
- For each interval, enter speed (or pace in mm:ss) and incline.
- Use the VO₂ box to either preview VO₂ from speed & incline or to set a target VO₂ and solve for speed or incline.
- Enter either duration (min) or distance (km).
- Click “Add interval to session”. The row appears in the table below.
- Edit any interval directly in the table – speed, pace, incline, duration or distance – and values will update.
- Drag and drop rows to reorder, or delete rows with the × button. The summary row updates automatically.
- When ready, give the session a name and export as plain text, PDF or Excel.
Background & assumptions
VO₂ is estimated from treadmill running speed and incline and then scaled using the running economy slider. The slider allows you to approximate individual variation in oxygen cost: values < 100% represent better economy (lower VO₂ at a given speed), and values > 100% represent poorer economy.
Calories are estimated from VO₂ assuming that each litre of oxygen consumed corresponds to approximately 5 kcal of energy expenditure. This is a standard practical approximation in exercise physiology.
The calculation is most appropriate for steady-state treadmill running at moderate-to-high speeds and inclines. It does not account for sprinting mechanics, handrail use, or large fluctuations in speed.
Käyttö lyhyesti (suomeksi)
- Syötä kehon paino ja säädä juoksun taloudellisuus -liukusäädintä.
- Anna kullekin vedolle vauhti (km/h tai min/km, muodossa mm:ss) ja kaltevuus (%).
- Esikatsele tai aseta VO₂ VO₂-kentässä ja käytä “Solve”-painiketta, jos haluat muuttaa vauhtia tai kaltevuutta.
- Syötä joko kesto (min) tai matka (km).
- Paina “Add interval to session” lisätäksesi vedon taulukkoon.
- Voit muokata vetojen arvoja suoraan taulukossa, poistaa rivejä tai vaihtaa niiden järjestystä raahaamalla.
- Nimeä harjoitus ja vie se tekstitiedostona, PDF:nä tai Excel-muodossa jatkokäyttöä varten.