TRIFIT Performance Endurance
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Free training tools

Free tools for training smarter in Gulf heat.

Free resources for any endurance athlete training in the UAE, Saudi Arabia or Qatar—no sign-up required.

Sweat-rate and hydration calculator

Estimate your own fluid loss in under a minute.

Enter your pre- and post-session weight, fluid intake and session duration for an estimated hourly sweat rate, body-mass loss and practical hydration guidance.

Estimated sweat rate—
Body-mass loss—

Fill in your pre-session weight, post-session weight and session duration above to see your full report and get options to copy or share it.

This is a field-based estimate, not a laboratory or medical measurement. Individual results vary session to session with heat, humidity, intensity and effort. It does not replace professional or medical advice—use it as one input into a conversation with your coach.

Threshold pace calculator

Turn your 5 km time into your training paces.

Enter your 5 km time trial or a recent 10 km race for an estimated threshold run pace, plus the pace for every zone used in the TRIFIT training plans.

Estimated threshold pace—
Likely range—

Enter your 5 km time trial time to see your estimated threshold pace and training paces.

Threshold pace is the fastest pace you could hold for about an hour. This is an estimate from one test: an even, all-out effort on a flat route gives the best result, and a hot day will make it read slow. Retest every 6–8 weeks, or when training starts to feel noticeably easier.

Training-time planner

Get a general recommendation for your session.

Pick your city, sport and heat tolerance for a session-specific starting point—not a substitute for individual coaching judgement.

This is a general recommendation based on forecast conditions, not a personalised medical decision, and it does not replace Telani's individual coaching judgement for your specific session.

Start your journey

Want coaching built around these numbers?

These tools are free for anyone. If you'd like personalised coaching that accounts for Gulf heat, tell Telani about your goals.

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