Enter the running speed (mph) and the heart rate (BPM) into the calculator to determine the Running Efficiency. 

Running Efficiency Formula

The following formula is used to calculate the Running Efficiency. 

Er = S / HR

  • Where Er is the Running Efficiency (mph/BPM)
  • S is the running speed (mph) 
  • HR is the heart rate (BPM) 

How to Calculate Running Efficiency?

The following two example problems outline how to calculate the Running Efficiency.

Example Problem #1:

  1. First, determine the running speed (mph). In this example, the running speed (mph) is given as 3.85.
  2. Next, determine the heart rate (BPM). For this problem, the heart rate (BPM) is given as 150.
  3. Finally, calculate the Running Efficiency using the equation above: 

Er = S / HR

Inserting the values from above and solving the equation: 

Er = 3.85 / 150 = .0256 (mph/BPM)


Example Problem #2: 

Using the same process as above, first define the variables required by the formula. In this case, these values are:

running speed (mph) = 3.45

heart rate (BPM) = 145

Entering these values yields:

Er = 3.45 /145 = .0237 (mph/BPM)