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From Fellrnr.com, Running tips
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The calculator below [[Alternative Efficiency Calculator]] uses age, gender, and weight to calculate Calories consumed, and therefore the absolute efficiency. While this is more impressive and allows for comparison between runners, it makes quite a few assumptions in the calculations. If you know your VO<sub>2</sub>max, this calculation becomes somewhat more accurate, but should still be considered only a rough approximation. <html><style type="text/css">table.sample { border-width: 1px; border-spacing: 2px; border-style: outset; border-color: gray; border-collapse: collapse; background-color: rgb(255, 255, 240);}table.sample th { border-width: 1px; padding: 1px; border-style: inset; border-color: gray; background-color: rgb(250, 240, 230); -moz-border-radius: 0px 0px 0px 0px;}table.sample td { border-width: 1px; padding: 1px; border-style: inset; border-color: gray; background-color: rgb(250, 240, 230); -moz-border-radius: 0px 0px 0px 0px;}</style><form method="get" action="/fellrnr/efficiency_wrapper2.php" name="Efficiency2"> <table class="sample2" > <tr> <td>Time</td> <td> <table class="sample"> <tr> <td><input maxlength="3" size="3" name="Hours" value="0"><br> </td> <td>Hours </td> <td><input maxlength="3" size="3" name="Minutes" value="0"></td> <td>Minutes </td> <td><input maxlength="3" size="3" name="Seconds" value="0"></td> <td>Seconds</td> </tr> </table> </td> </tr> <tr> <td>VO2max (if known)</td> <td><input maxlength="3" size="3" name="VO2max"></td> </tr> <tr> <td>Age</td> <td><input maxlength="3" size="3" name="Age"></td> </tr> <tr> <td>Body Weight</td> <td> <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0"> <tr> <td><input maxlength="3" size="3" name="Weight" value=""></td> <td> <select name="WeightUnits"> <option>Kg</option> <option selected="selected">Pounds</option> </select> </td> </tr> </table> </td> </tr> <tr> <td>Gender</td> <td> <select name="Gender"> <option>Female</option> <option selected="selected">Male</option> </select> </td> </tr> <tr><td>Average Heart Rate</td><td><input maxlength="3" size="3" name="AverageHeartRate" value="150"></td></tr> <tr><td>Distance (miles)</td><td><input maxlength="3" size="3" name="Distance" value="1"></td></tr> </table> <button name="Calculate">Calculate</button><br></html>
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* If you look at your efficiency numbers for speed work, your heart rate will tend to lag behind your work effort. If you change from running at a 9 min/mile pace to a 6 min/mile pace, it will take time for your heart rate to rise up in respond to the extra demands. Likewise, dropping your pace will have a similar lag before your heart rate drops.
==A more impressive alternative==
