Sports pacing

Endurance pacing tools: running pace and finish-time math, even race splits, Daniels-style VDOT fitness estimates from race results, pool swim pace per 100 m/yd, and bicycle gear ratio with speed from cadence. Training estimates only — not medical or coaching advice.

Even splits are a useful planning target but rarely the whole story on race day. Course profile, wind, heat, and field congestion in the opening mile all pull real splits around, and most experienced runners aim to run the second half no slower than the first rather than hitting identical splits throughout. VDOT-style estimates translate a recent race result into equivalent performances and training paces; they assume you are reasonably trained for the distance you are predicting, so extrapolating a marathon time from a single fast 5K tends to be optimistic. Pool pace depends on whether you are swimming in metres or yards, which is a roughly ten percent difference over the same nominal distance. These are planning aids, not coaching or medical guidance — build volume gradually and get cleared before starting hard training.