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Running Economy: VO₂ at Submaximal Running Pace Calculator

Oxygen cost of running at a given speed (ACSM formula).

Estimates VO₂ at submaximal speed using the ACSM running equation: VO₂ (mL/kg/min) = 0.2 × speed(m/min) + 0.9 × speed(m/min) × %grade/100 + 3.5.

Priya Venkatesan By Priya Venkatesan
Published Last reviewed 1 min read

Inputs

km/h
%
kg

Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

VO₂ = 0.2·v + 0.9·v·grade/100 + 3.5 (v in m/min)

In depth

Estimates VO₂ at submaximal speed using the ACSM running equation: VO₂ (mL/kg/min) = 0.2 × speed(m/min) + 0.9 × speed(m/min) × %grade/100 + 3.5.