Running Power Estimate Calculator

About this calculator

Running power models — the same kind of estimate used by footpods like Stryd — calculate metabolic and mechanical power output in watts from pace, body weight and sometimes gradient. Unlike heart rate, power responds instantly to a change in effort, which makes it valuable for pacing hills and intervals where heart rate lags behind.

Runners training with power-based zones, borrowing the FTP concept from cycling instead of relying on pace or heart-rate zones, use it especially on trails and hilly courses where flat-ground pace targets stop making sense.

This calculator takes your pace and weight, with an optional grade, and returns your estimated running power in watts.