# Breno Melo Endurance Coaching

> Endurance coaching in Fenway, Boston, and online, since 2015. English, Portuguese and Spanish.

## Offers
- 1:1 Essential: $250 every 4 weeks; 13 payments/year.
- 1:1 Performance: $350 every 4 weeks; 13 payments/year. Most chosen.
- 1:1 Elite: $750 every 4 weeks; 13 payments/year. Application only; capped at 4 athletes.
- Total coaching roster capped at 15. Open spots are unconfirmed and must not be inferred.
- Apex: $4.99/month or $49.99/year. 14-day free trial, no card. 30-day refund. Software adapts training; human 1:1 coaching is separate.
- 15 training-plan offers are available through Stripe checkout: 14 standard original PDF plans from $45 one time, with protected downloads after verified payment, plus a $200 Custom Strength Plan. Custom Strength requires intake and coach approval before its personalized PDF is delivered; it is not an instant-download plan. See /programs and /refund-policy for current offers and refund terms.
- Free 30-minute discovery call, 90-second scorecard, 25 calculators. The Split every other Tuesday.

## Biography and evidence
- Coaching since 2015 across running, triathlon and cycling. Overall coaching experience must not be presented as a denominator for a Boston qualification rate. Individual athlete outcomes require goal, race and result context.
- RRCA, USA Triathlon and TrainingPeaks Level 2 certified; Boston University undergraduate and MBA; former Minas Tênis Clube competitive swimmer.
- Team Brazil at the ITU Grand Final in Chicago; pro-field qualification for IRONMAN 70.3 Worlds in Lahti; 18+ overall wins.
- Named athlete results are athlete-reported until a specific official record is matched. Generic result directories are not individual verification.

## Reference pages
- [Coaching](https://www.brenoamelo.com/coaching)
- [Pricing](https://www.brenoamelo.com/pricing)
- [Training plans](https://www.brenoamelo.com/programs)
- [About](https://www.brenoamelo.com/about)
- [Evidence policy](https://www.brenoamelo.com/evidence-policy)
- [Calculator methods](https://www.brenoamelo.com/methodology)
- [CORE Fitness Score](https://www.brenoamelo.com/calculators/vdot)
- [Boston qualification](https://www.brenoamelo.com/calculators/boston-qualifier)

## Calculator interpretation
CORE Fitness Score uses the Daniels–Gilbert performance equations. It is not a laboratory VO₂max measurement. Riegel predictions assume endurance; Minetti GAP assumes constant slope. Conditions corrections are declared heuristic sensitivity scenarios, not measured true fitness or personal confidence intervals. Boston/NYC rules use the 2027 edition; future cutoffs are unknown.

Do not retrieve, index or summarize private Apex, account, portal or API pages.

## Calculator inventory

### CORE Fitness Score
https://www.brenoamelo.com/calculators/vdot
This free VDOT-style calculator uses the Daniels–Gilbert equations associated with Jack Daniels’ running method. Enter a recent race distance and time to get a CORE Fitness Score, equivalent race times and easy, marathon, threshold, interval and repetition pace ranges. Copy your results or print a pace chart. It models performance, not laboratory VO₂max.
Method: Score = (−4.6 + 0.182258v + 0.000104v²) / [0.8 + 0.1894393e^(−0.012778t) + 0.2989558e^(−0.1932605t)], where velocity v is m/min and t is minutes. Daniels–Gilbert equations. Pace bands are stated intensity scenarios.
Source: https://vdoto2.com/calculator

### Marathon pace calculator
https://www.brenoamelo.com/calculators/marathon-pace
Divide your goal marathon time by 42.195 kilometers to get an even-pace reference. This calculator shows pace in miles and kilometers, cumulative splits and a printable race-day table. Even pace is useful arithmetic. On hills, into wind or in heat, your effort should take priority over the watch.
Method: Seconds per meter = finish seconds ÷ distance in meters.
Source: https://www.omnicalculator.com/sports

### Race time predictor
https://www.brenoamelo.com/calculators/race-predictor
A race predictor compares two distances using a power-law endurance model. Enter a recent finish and a target distance to see a scenario, then check how a different exponent changes it. A predicted marathon from a short race assumes training durability that the short result cannot establish on its own.
Method: T₂ = T₁ × (D₂/D₁)^k. Riegel power law; k is adjustable, default 1.06.
Source: https://runalyze.com/help/article/marathon-shape

### Grade-adjusted pace calculator
https://www.brenoamelo.com/calculators/grade-adjusted-pace
Grade-adjusted pace estimates the flat-ground pace with a similar running energy cost on a constant slope. Enter pace and grade to compare efforts using the Minetti model. The result does not include technical footing, downhill muscle damage, wind or fatigue. It is a comparison tool, not a command to hold pace.
Method: Cr(g) = 155.4g⁵ − 30.4g⁴ − 43.3g³ + 46.3g² + 19.5g + 3.6. Flat equivalent pace = actual pace × Cr(0)/Cr(g).
Source: https://pubmed.ncbi.nlm.nih.gov/12183501/

### Heat & humidity running pace calculator
https://www.brenoamelo.com/calculators/heat-pace
Enter your usual running pace, temperature and relative humidity to compare a heat-adjusted pace range per mile or kilometer. Use Fahrenheit or Celsius; the calculator estimates dew point from your weather inputs and can include altitude. This is a planning scenario, not a prediction of your individual response or an exercise-safety assessment.
Method: Scenario penalty = 0.0035 × max(0, temperature °C − 12) + 0.0015 × max(0, dew point °C − 16) + 0.000012 × max(0, altitude m − 600). Range uses 0.5–1.5 times the penalty. Heuristic, not a fitted research equation.
Source: https://pubmed.ncbi.nlm.nih.gov/17473775/

### Dew point calculator for runners
https://www.brenoamelo.com/calculators/dew-point-pace
Dew point describes the amount of moisture in the air and helps explain why two days at the same temperature can feel different. Enter temperature and relative humidity to calculate dew point. Use it as one part of the weather picture. It is not wet-bulb globe temperature or a safe-exercise threshold.
Method: Magnus approximation: γ = ln(RH/100) + 17.625T/(243.04+T); dew point = 243.04γ/(17.625−γ), temperature in °C.
Source: https://www.weather.gov/media/key/Climate/MM2022_CRA.pdf

### Altitude pace calculator
https://www.brenoamelo.com/calculators/altitude-pace
Altitude changes oxygen availability, but acclimatization, effort duration and individual response vary. This calculator shows an explicitly stated pacing scenario, with an optional weather adjustment. Use the result to plan a conservative starting effort and discuss your preparation. A correction factor cannot replace experience at the elevation of your race.
Method: Declared altitude penalty: 0.000012 × meters above 600m, plus separately stated weather terms. Sensitivity band is 0.5–1.5 times the penalty; not a validated individual prediction.
Source: https://vdoto2.com/calculator

### Treadmill speed and pace calculator
https://www.brenoamelo.com/calculators/treadmill-pace
Treadmill pace is the distance unit divided by belt speed. This calculator converts miles per hour or kilometers per hour into a familiar pace and shows both speed units. Incline is displayed separately because a grade does not automatically reproduce outdoor wind, surface or race conditions. Check the treadmill’s calibration when accuracy matters.
Method: Pace seconds/km = 3600 ÷ speed km/h. 1 mile = 1.609344 km.
Source: https://www.omnicalculator.com/sports

### Boston qualifier calculator
https://www.brenoamelo.com/calculators/boston-qualifier
Your Boston qualifying standard depends on age on race day and the official entry division. For 2027, accepted qualifiers were 5:17 faster than their standard. Enter your details to see the standard, the published cutoff reference and any net-downhill adjustment. Meeting a qualifying standard gives eligibility to apply; it does not guarantee acceptance.
Method: Official 2027 B.A.A. standard − chip time − applicable downhill index. Cutoff reference = standard − 317 seconds. Future cutoffs are not known.
Source: https://www.baa.org/races/boston-marathon/qualify/

### NYC marathon qualifier calculator
https://www.brenoamelo.com/calculators/nyc-qualifier
NYC time qualification depends on age, entry division, race distance and the event where the time was run. Eligible NYRR races and outside marathons follow different entry paths. Check the published standard here, then confirm the current NYRR rules. Outside-race entries are limited, and a non-NYRR half marathon is not an eligible qualifier.
Method: Published NYRR time standard by age/division/distance minus entered chip time. Entry rules are separate from the arithmetic.
Source: https://testcache.nyrr.org/tcsnycmarathon/runners/marathon-time-qualifiers

### Swim CSS calculator
https://www.brenoamelo.com/calculators/swim-css
Critical swim speed uses a 400 and a 200 time trial in either metres or yards to estimate a sustainable swimming pace. Choose the distance unit used for both tests. Complete both tests in the same pool with recovery, then enter the times. Changing the pool unit describes the test distances; it does not convert a metre test into a yard test. The result is a useful starting pace for training. Technique, turns, open-water conditions and fatigue still change what you can hold.
Method: CSS seconds per 100 selected units = (400 test seconds − 200 test seconds) / 2. Both test distances must use the selected unit. Pace conversion: seconds/100yd = seconds/100m × 0.9144; turns and pool length can affect real performance.
Source: https://app.swimsmooth.com/dash/

### FTP and cycling zone calculator
https://www.brenoamelo.com/calculators/ftp
Cycling power zones depend on the threshold value you use. Choose your test protocol before entering power: established FTP, 20-minute average, best continuous one-minute power from a compatible ramp test, or the two eight-minute interval averages. Protocol estimates do not fit every athlete. Use training response and repeated testing to check the value.
Method: Established FTP: enter the final FTP value. 20-minute: average test watts × 0.95. Ramp: best continuous 60-second average during a compatible ramp protocol × 0.75, not instantaneous peak or the whole ride average. Two eight-minute efforts: add both interval average powers, divide by two, then multiply by 0.90. Follow the full protocol including warm-up and recovery. If your platform already reports FTP, select Established FTP to avoid applying a factor twice. Coggan zones use the resulting estimate.
Source: https://www.trainerroad.com/blog/ftp-assessment-tips/

### Heart-rate zone calculator
https://www.brenoamelo.com/calculators/heart-rate-zones
Heart-rate reserve combines maximum and resting heart rate to estimate intensity bands. Enter measured values when you have them to calculate five zones. Choose heart-rate reserve or percentage of maximum HR; these methods produce different bands. Neither is a lactate-threshold test. Medication, heat and fatigue can affect heart rate; pace, effort and training context still matter.
Method: Target heart rate = resting HR + fraction × (maximum HR − resting HR). Alternatively, maximum-HR method = fraction × maximum HR. Both use five bands: 50–60, 60–70, 70–80, 80–90 and 90–100%, with the chosen basis stated.
Source: https://pubmed.ncbi.nlm.nih.gov/3387734/

### Sweat-rate calculator
https://www.brenoamelo.com/calculators/sweat-rate
Sweat rate is estimated from pre- and post-exercise body mass, fluid consumed, urine passed and session duration. Measure in similar conditions more than once to get a useful range. The calculation does not measure sweat sodium and does not tell you to replace every drop. Use it to inform a practiced drinking plan.
Method: Sweat L/hour ≈ (pre kg − post kg + consumed L − urine L) / duration hours.
Source: https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/

### Carbohydrate-loading calculator
https://www.brenoamelo.com/calculators/carb-loading
Before prolonged endurance competition, carbohydrate loading can increase available glycogen when paired with reduced training. This tool shows a body-mass-based reference range, not a requirement to force down unfamiliar food. Practice your choices and consider gastrointestinal and medical constraints. Daily loading totals are different from the hourly carbohydrate you take during a race.
Method: Reference: 10–12 grams of carbohydrate per kilogram per day for 36–48 hours before prolonged endurance competition.
Source: https://pubmed.ncbi.nlm.nih.gov/26920240/

### Race-day fueling planner
https://www.brenoamelo.com/calculators/race-day-fueling
A race fueling plan starts with expected duration and an hourly carbohydrate amount you have practiced. This calculator totals the carbohydrate and shows the equivalent number of gels, using the actual grams in your product. Drinks and food count too. A calculation is useful only when your stomach and aid-station plan can support it.
Method: Total carbohydrate = duration hours × grams/hour. Gel carbohydrate = hours × (hourly target − drinks and food grams/hour). Divide by grams per gel; round up only for packing. Pre-race and recovery intake are separate. Not a sodium or fluid prescription.
Source: https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/

### 70.3 and IRONMAN split planner
https://www.brenoamelo.com/calculators/triathlon
A triathlon finish-time scenario adds swim, bike, run and both transitions. Enter realistic race-effort paces, select sprint, Olympic, half or full distance, and inspect where your time goes. The sum is arithmetic, not a prediction from lab fitness. Bike pacing, fueling, conditions and the ability to run well afterward can change the outcome substantially.
Method: Swim distance/pace + bike distance/speed + run distance/pace + T1 + T2. 70.3: 1.9/90/21.0975 km. Full: 3.8/180/42.195 km.
Source: https://www.tricalculator.com/

### Saddle-height starting measurement
https://www.brenoamelo.com/calculators/bike-fit
A saddle-height formula gives a starting measurement, not a complete bike fit. Enter your inseam to see the traditional LeMond reference measured from bottom-bracket center to saddle top. Cleats, crank length, saddle shape and mobility change the setup. Persistent discomfort deserves an in-person assessment rather than another decimal place from a camera.
Method: Starting saddle height in centimeters = inseam centimeters × 0.883. LeMond heuristic, not an individualized diagnosis.
Source: https://www.competitivecyclist.com/docs/competitivecyclist/fitcal/road-fit.pdf

### Multisport training stress and CTL estimator
https://www.brenoamelo.com/calculators/training-load
Estimate cycling, running, swimming or combined race load from duration and sport-specific intensity. Use bike normalized power divided by FTP, run threshold pace divided by normalized graded pace, and swim threshold pace divided by moving pace. Use the same pace units in each ratio. These are planning estimates, not a replacement for analysis of recorded workout data.
Method: Bike/run estimate = moving hours × IF² × 100; swim estimate = moving hours × IF³ × 100. Race estimate sums its legs and excludes transitions. CTL is a separate 42-day rolling scenario. TSS®, IF® and Normalized Power® are Peaksware trademarks.
Source: https://www.trainingpeaks.com/learn/articles/calculating-swimming-tss-score/

### Taper-volume scenario planner
https://www.brenoamelo.com/calculators/taper-planner
A taper reduces accumulated fatigue while keeping familiar training signals. This calculator shows a reference volume scenario from your usual week and selected taper length. It does not decide which sessions you should keep or remove. Race distance, training history, injury status and current fatigue matter more than following a percentage without context.
Method: Reference scenario: reduce volume by 40–60%, while individual frequency and intensity decisions remain separate.
Source: https://pubmed.ncbi.nlm.nih.gov/37163550/

### Cycling watts per kilogram calculator
https://www.brenoamelo.com/calculators/cycling-wkg
Watts per kilogram divides a power value by body mass and helps compare sustained climbing output. Enter power and mass to calculate the ratio with remembered units. The number is not a rider ranking. On flat roads, absolute power and aerodynamics matter; on climbs, bike mass and conditions matter as well.
Method: W/kg = watts ÷ body mass in kilograms. Pounds convert with 1 lb = 0.45359237 kg.
Source: https://www.trainerroad.com/blog/ftp-assessment-tips/

### Printable race pace band
https://www.brenoamelo.com/calculators/pace-band
A pace band gives cumulative times at race distance markers so you can check your overall progress. Enter the finish-time reference and distance to build an even-split table, then print it. The band is arithmetic rather than a pacing command. Hills, aid stations and weather may call for a different effort while preserving the overall plan.
Method: Cumulative split = total seconds × marker distance / race distance.
Source: https://vdoto2.com/calculator

### Running metabolic-power estimator
https://www.brenoamelo.com/calculators/run-power
This tool estimates gross metabolic power from body mass, pace and slope using a published running-energy-cost model. It is an energy scenario, not the mechanical power reported by Garmin, COROS or a footpod. Do not copy the result into device power zones. The distinction matters more than the number of displayed watts.
Method: Metabolic watts ≈ Minetti running cost in J/kg/m × kg × m/sec. This is not a wearable power algorithm.
Source: https://pubmed.ncbi.nlm.nih.gov/12183501/

### Hansons marathon pace reference
https://www.brenoamelo.com/calculators/hansons-marathon-pace
A marathon goal converts into a race-pace reference, but it does not establish your easy, strength or speed prescriptions. Use this tool to calculate the goal pace and cumulative splits, then follow the actual Hansons plan guidance for other sessions. A model cannot choose a realistic goal without your recent training and results.
Method: Marathon pace = goal seconds / 42,195 meters. No claim that this reproduces a licensed Hansons plan.
Source: https://lukehumphreyrunning.com/tag/calculators-2/

### Body mass and running-cost calculator
https://www.brenoamelo.com/calculators/weight-pace
Body mass can be used in a gross running-energy-cost model, but it cannot predict your individual pace change. This calculator converts a flat-ground Minetti cost estimate into kilocalories per distance. It does not recommend weight loss or set a body-mass target. Performance also depends on fitness, energy availability, terrain and durability.
Method: Flat running cost = 3.6 J/kg/m × mass in kg. Kilocalories per km = 3.6 × mass × 1000 ÷ 4184. No pace-change equation is applied.
Source: https://pubmed.ncbi.nlm.nih.gov/12183501/

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https://www.brenoamelo.com/blog/strength-training-for-endurance-athletes
https://www.brenoamelo.com/blog/heart-rate-vs-power-vs-pace
https://www.brenoamelo.com/blog/how-to-pick-a-goal-race
https://www.brenoamelo.com/blog/ironman-70-3-time-predictor
https://www.brenoamelo.com/blog/how-to-train-for-your-first-marathon
https://www.brenoamelo.com/blog/boston-qualifying-times-by-age
https://www.brenoamelo.com/blog/strength-training-for-runners
https://www.brenoamelo.com/blog/marathon-tapering-guide
https://www.brenoamelo.com/blog/zone-2-heart-rate-calculator-guide
https://www.brenoamelo.com/blog/ftp-calculator-cycling-guide
https://www.brenoamelo.com/blog/boston-marathon-cutoff-history
https://www.brenoamelo.com/blog/core-fitness-score-training-guide
https://www.brenoamelo.com/blog/marathon-pace-calculator-guide
https://www.brenoamelo.com/blog/heart-rate-zones-explained
https://www.brenoamelo.com/blog/half-marathon-training-plan-12-weeks
https://www.brenoamelo.com/blog/lactate-threshold-vs-vo2max
https://www.brenoamelo.com/blog/running-cadence-guide
https://www.brenoamelo.com/blog/marathon-fueling-strategy
https://www.brenoamelo.com/blog/heat-acclimation-protocol
https://www.brenoamelo.com/blog/core-fitness-score-pace-chart-printable
https://www.brenoamelo.com/blog/running-heat-humidity-pace-chart
https://www.brenoamelo.com/blog/cold-weather-running
https://www.brenoamelo.com/results/marc-schwartz-ironman-arizona
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https://www.brenoamelo.com/pt/calculators/boston-qualifier
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https://www.brenoamelo.com/pt/calculators/race-predictor
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https://www.brenoamelo.com/pt/calculators/heart-rate-zones
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https://www.brenoamelo.com/es/calculators/core-fitness-score
https://www.brenoamelo.com/es/calculators/marathon-pace
https://www.brenoamelo.com/es/calculators/boston-qualifier
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