Estimated Paces & Predictions
ATHLETIC PROFILE VISUALIZER
GOAL SIMULATOR
Adjust the sliders to simulate fitness changes and watch your position shift in real-time.
HOW THE SCORES ARE CALCULATED
The **Age-Graded Running Score** is based on the official **World Masters Athletics (WMA) 2023** standards. This compares your performance against the theoretical world record for your specific age and biological sex.
Formula:
Age-Graded Time = Actual Time × Age Factor
Age-Graded Score (%) = (Open World Record / Age-Graded Time) × 100
Where the Open World Records are defined as:
- Men: **12m 49s** (769 seconds)
- Women: **14m 19s** (859 seconds)
Age Factors are `1.0` for ages 30 and below, and gradually decrease as age increases to account for physiological aging, making the age-graded time faster than actual time for older run times.
The strength score uses the official **IPF GL Points** formula introduced in 2020 by the International Powerlifting Federation to normalize performance across different body weights.
Formula:
GL Points = Total Lifted (kg) × [100 / (A − B × e^(−C × Bodyweight (kg)))]
Constants for Classic (Raw) Powerlifting:
| Gender | A | B | C |
|---|---|---|---|
| Men | 1199.72839 | 1025.18162 | 0.00921 |
| Women | 610.32796 | 1045.59282 | 0.03048 |
The **Age-Adjusted IPF GL Score** is computed by multiplying your raw points by the **McCulloch age-adjustment coefficient** (which starts at age 40 with a value of `1.0` and increases up to `2.549` at age 90, accounting for loss of muscle mass with age).
For combined index scoring, these points are scaled as a percentage of **115 GL Points**, which represents a national-to-elite level benchmark.
We combine your running and lifting scores into a single **Combined Hybrid Score** using the **Geometric Mean** rather than a simple arithmetic average.
Formula:
Combined Score = sqrt(Strength Score × Endurance Score)
The geometric mean is the standard mathematical method for hybrid profiles because it **rewards balance and penalizes extreme specialization**.
For example, if you score `100` in strength but only `10` in running, your arithmetic average is `55`, but your geometric mean is only **`31.6`**. However, if you are balanced with `50` in both, your score is **`50`**. It prevents lifters with no cardio or runners with no strength from scoring highly.