Free Tools

Fuel your performance and reach your goals with these free tools designed for athletes. From a runner’s strength training guide to a practical race-day carb-loading plan, each resource is created to help you train smarter, race stronger, and stay injury-free. Explore the tools below and take the next step in your athletic journey.

Fast and Free Worksheets

Download your free companion resources to apply the strategies from Fast and Free directly to your training and mindset.

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Marathon Carb Load & Fuelling

Optimize your marathon performance with practical tips for carb-loading and race-day fuelling.

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Mindset Assessment

A powerful resource designed to help athletes evaluate their mindset and take the first step toward unlocking peak mental performance.

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Find the right pace for your next race or workout

This calculator brings all your training metrics into one place—pace, heart rate, RPE, VDOT, and race equivalents. Use your pace, heart rate, and RPE together to confirm you’re training in the right zone for your current fitness.

Training zones help you understand how hard you’re running—not just how fast. Pace reflects your external effort (your speed), heart rate shows your internal effort (how your body is responding), and RPE captures your perceived effort (how it feels).

Because each metric can be thrown off on its own—pace on hills, heart rate in heat, RPE on tired days—the most reliable way to stay in the right zone is to use all three together. When pace, HR, and RPE generally line up, you’re exactly where you should be. And if one metric seems off, lean on the other two.

Use the second calculator to dial in your treadmill speed, pace, and incline. Together, these tools give you everything you need to run with confidence, indoors or outdoors, in any season.

Fast and Free Running Calculator

Enter a recent race to get training paces, HR zones, %HRmax, RPE, race equivalents, and heat/altitude-adjusted targets.
Units:

Step 1 – Race performance

:
:
* Use the feels like temperature (includes heat + humidity). Conditions apply a % slow-down to paces & race equivalents.
HR zones & %HRmax are calculated from age (220 − age) or your max HR if provided.
VDOT –
Race pace – /mi
Training zones (pace · HR · %HRmax · RPE · Zone)
Zone Label Pace (/mi) HR (bpm) % HRmax RPE Zone # Use
Race equivalents (VDOT-based)
Event Time Pace (/mi)

If you’re ready to take your running to the next level, reach out to Brant or Elaina.

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Sign up with Elaina

Units

Treadmill Pace Calculator

Speed: 7.0 mph
Pace: 8:34 /mile
Or type values:
:

Treadmill Incline Calculator

Speed: 7.5 mph
Grade: 1%

Get started today

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