Run Pace Calculator

Run Pace Calculator

Find your race pace and training pace using this run pace calculator.

Having trouble figuring out what your various race paces are? This simple and easy to use run pace calculator will do the math for you!

If you run with our group at the track, this can be particularly helpful for determining your various race paces for specific interval workouts. Using the run pace calculator you can easily convert your 5k, 10k, Half Marathon and Marathon race pace into 400m or even 200m split times.

The run pace calculator will even give you precise splits for every point of your next race. Have fun and please contact us if you have any questions!

If you would like to find out more information about our fun and challenging weekly track workouts, please visit the Vancouver Track Workouts page HERE.


C O A C H  P O W E L L  -  R U N   P A C E   C A L C U L A T O R
hours mins secs
To calculate your time, fill in your distance and pace then click here:
To calculate your distance, fill in your time and pace then click here:
hours mins secs
To calculate your pace, fill in your time and distance then click here:


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Vancouver Cycling Routes


Find all of the most popular Vancouver cycling routes right here! Join thousands of local road cyclists and triathletes along these fantastic scenic roads!

See everything that you need including distance and elevation gain, as well as the ability to view the gradient of individual climbs. Simply drag your cursor along the elevation graph to see where each hill is on the map as well as the current gradient. Please note that due to varying connection speeds, the maps may take 15 to 30 seconds to load from the server.

The majority of these Vancouver cycling routes are calculated as return trips starting from Kitsilano.

If you're looking for some extra motivation to workout and build your strength and skills for your next Gran Fondo or triathlon, you may be interested in our outdoor interval workouts. During the fall and winter we also offer indoor cycling workouts at our Jericho studio. Please click on the links for full details.


Horseshoe Bay / Whytecliff Park - 58km +710m

This is one of the most popular Vancouver cycling routes for road cyclists and triathletes. With some spectacular views along the way, this ride will take your breath away!


Deep Cove - 55km +611m

Prepare to be blown away by the beautiful view when you arrive at Deep Cove. This is a very popular ride and a favorite for many cyclists. We're very lucky to have so many great Vancouver cycling routes here in our back yard. This can be done as an out-and-back although it is shown here with an alternate return route along Seymour Parkway. The famous (or should we say "infamous") Seymour Mountain can also be added if you're up for the challenge!


Seymour Demonstration Forest - 70 to 84km +866 to +1063m

Of all the Vancouver cycling routes, this is possibly the most peaceful ride that you can do. The full sized 20km out-and-back forest road is closed to vehicles and the pavement is smooth and divided for cyclists. The quiet shelter of the forest is a great escape from the busy city streets. It is shown here as an extension of the Deep Cove route but you can reduce this to 70km if you go directly up Mountain Highway and cross over to Lillooet Road via Fern Street.


Iona Beach - 63km +506m

This is possibly the most popular of the Vancouver cycling routes and is one of the staple rides for many road cyclists and triathletes in Vancouver. Iona is also a great place for doing specific uninterrupted interval workouts on flat terrain.


Steveston / Sanctuary Cafe - 69km +519m

This ride starts with some rolling terrain but is mostly a flatter ride. It ends at the Sanctuary Cafe , a bike-friendly, community coffee shop exclusively featuring coffee roasters and artisan baked goods from BC producers. Sanctuary Cafe is strategically located on a main cycling route in Richmond that is used frequently throughout the year. The cafe also has a room where you can hang your bike so that you don't have to worry about your ride while you enjoy the coffee. This is a great location to start, finish or stop along the way for a drink or refreshment. You can extend this ride by riding out-and-back along Dyke Road or adding Iona Beach on the way out and/or back from Steveston.


Richmond / River Road - 76km +541m

This a great route if you're looking to go long and keep it flat. Expect to see lots of other cyclists along the way. River road is also a good destination for doing intervals if you're training for a race or an event. This is one of the most popular Vancouver cycling routes.


Steveston / Richmond Loop - 97km +591m

This route is perfect if you're looking to ride for over 3 or 4 hours and you want to keep it flat. You can also modify and shorten this route by taking No. 5 Road or No. 6 Road and head directly North back to River Road. Another option, if you want to lengthen it, is to add Iona Beach at the beginning and/or at the end.


Cypress Mountain - 62km +1308m

Test your strength on this epic climb! The views from each lookout on the way up Cypress Mountain are magnificient, a well deserved reward for the hard work that it takes to reach the top. The route shown here starts in Kitsilano. Once you get to West Vancouver, the route climbs gradually up to the base of Cypress Mountain via 13th street, Mathers Ave, 15th Street, and Highway 99. Although there are different options for the return, you can get back via Chippendale Road and Chartwell Road in the upper level British Properties if you would like to avoid the highway and include a few more views of Vancouver along the way. The return route can also be taken on the way up to include some extra climbing before arriving at Cypress Bowl Road, you can simply descend to the bottom from Chippendale Road to start at the base and experience the full climb.

The average gradient on Cypress Mountain is between 6-8% for most of the climb, although due to the relaxed switchbacks, the overall average is approximately 6.2% for 10.5km starting just before the first switchback at the bottom of the climb. The main Strava segment for the climb is called "Shed to Powerlines". This map shows the climb all the way up to the Hollyburn Lodge where you can find bathrooms and water. You can also go all the way to the lodge at the downhill ski area if you choose. The 12km climb that starts at the beginning of the "Shed to Powerlines" Strava segment and finishes at the Hollyburn Lodge is the route which is used for the annual Cypress Challenge hill climb. This event attracts some of Vancouver's finest cyclists, are you up for the Challenge?


Seymour Mountain - 76km +1419m

Have you got what it takes to ascend this awesome local climb? With over 1000m of elevation from sea to sky, this ride will be one to remember and talk about! The average gradient is approximately 7.3% for 12.1km's although the initial 3.5km's is a bit steeper with some segments around 10%. This is the most challenging of the local Vancouver cycling routes with regard to total distance and elevation for a single climb. The main 12.1km Strava segment for the climb is called "Seymour Hill Climb".

If you want to test your strength and climbing ability against some of the best local riders, there's an anunual race up the mountain every August called the Seymour Challenge. It's usually one week after the Cypress Challenge, you could do both!


Lions Bay / Sea to Sky Highway - 77km +993m

The sea to sky highway is one of the most beautiful highways in the world, this is possibly the most stunning of all the Vancouver cycling routes. You may want to take a break to soak in the view, it's amazing! The pavement surface is very good with nice wide shoulders although it can get a bit dirty during the rainy season. This route turns around at the Lions Bay Cafe where you can take a break and refresh if needed.


Britannia Beach / Sea to Sky Highway - 117km +1802m

If you're training for a long and hilly endurance event then this would be a good route for you. This route turns around at the popular Galileo Coffee Company where you can stop for food and drinks.


Squamish / Sea to Sky Highway - 140km +2264m

Another variation on the Sea to Sky route, you can go as long and far as you want along this highway. This map turns around at Cleveland Ave which is the main intersection when you first get into Squamish. There's a Nestor's Market and a gas station to refuel and fill water bottles if needed.


Tsawassen Ferry Terminal - 144km +770m

If you spend a lot of time on your bike and you're getting bored of riding the same Vancouver cycling routes over and over again then here's a good one that you can add to your repertoire. This mostly flat ride will take you all the way to the Tsawassen Ferry Terminal.


Triple Crown - Seymour / Grouse / Cypress - Epic Climbing Ride - 144km +3020m

If you're looking for an epic hill climbing challenge, this ride is for you! The Triple Crown is one of the most challenging Vancouver Cycling Routes with three seperate mountains to climb. There are several variation of this route, it's possible to do it with less distance and total elevation by returning to Capilano Rd to climb to the base of Grouse Mountain via the lower roads. You can also reduce the distance and overall elevation gain by riding directly up to Cypress Mountain by taking 13th, Mathers, 15th, and Highway 99 (please see the listed Cypress Mountain route for full details). The variation shown here will get you over 3000m of climbing (that's approximately 10,000 feet!) over a distance of 144.5km (90 miles). Be warned, the views are breathtaking!


Alice Lake / Sea to Sky Highway - 164km +2524m

So many great local Vancouver cycling routes! This is a good one for endurance cyclists or triathletes who are training for a GranFondo or an Ironman event. It covers approximately the first 2/3's of the Whistler GranFondo but with the return trip is actually over 40km longer.


0 Avenue / White Rock to Cultas Lake - 168km +964m

If you're looking for a great place to ride with very few interuptions along the way then this is a great alternative to the regular mainstay Vancouver cycling routes. If you live in Vancouver it will require a little bit of extra travel time to get there but it's well worth the trip if you have a long ride planned in your training schedule. Shown here is the long version of the route all the way to Cultas Lake although you can make this ride as short or as long as you wish by simply turning back at any point. There are gas stations along the route where you can refill bottles and buy food including one on Huntingdon Road at kilometer 38 as well as another on Yarrow Central Road at kilometer 66.


Thanks for visiting our page, we hope that you enjoy many hours of riding on these great Vancouver cycling routes!


Triathlon Transition Clinics

Triathlon Transition Clinics

Learn what it takes to master T1 and T2 with our triathlon transition clinics. Gets tips from the pros and practice your technique to be ready for race day!

Shaving 5 minutes off your swim, bike or run takes a lot of work. With our tips and strategic organisation, you could potentially save even more time than this with only 90min of guidance and practice.

These clinics are just as relevant for experienced athletes as they are for beginners. For the experienced athlete, 15 seconds faster in transition could be the difference between a podium spot in your age group. For beginners, these clinics will give you the knowledge you need to successfully navigate each transition.


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Triathlon Transition Clinics Details:

What you can expect to learn about T1

  • Rules and regulations.
  • How to approach T1 from the water.
  • What you need to consider for gear selection for a variety of different race situations.
  • Organising your gear in an efficient manner.
  • How to attach gear to your bike depending on what you need to carry.
  • How to handle your bike.
  • Mounting your bike with or without your shoes attached.
  • How to visualize the process to prepare yourself mentally.

What you can expect to learn about T2

  • Rules and regulations.
  • Preparing for the dismount.
  • Quick and efficient technique to get off your bike and through transition to your rack.
  • How to organise your run gear.
  • How to get your socks and shoes on quicky.
  • Get a quick start to your run without wasting time.
  • How to visualize the process to prepare yourself mentally.



The next Triathlon Transition Clinic will be held on Aug 18th, 2019

The clinic will start at 8:30am, please arrive a few minutes early.


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$15 (+gst)




The triathlon transition clinics are located at the Coach Powell Studio on the West side of Jericho Park.

1515 Discovery Street, Vancouver, BC, V6R 4K5

The Studio is located at the South East corner of the building, the entrance is in the South courtyard.



Parking for the triathlon transition clinics is free along Marine Drive. There is generally plenty of parking available.


Please contact us if you have any questions about our triathlon transition clinics.

Vancouver Open Water Swimming

Vancouver Open Water Swimming

Dial in your triathlon skills with these professionally coached Vancouver open water swimming workouts. Take your performance to the next level!

Train with like minded athletes, learn about proper race strategy and practice the skills that you need to be at your best. Whether you're planning to race at a sprint triathlon or an Ironman, these carefully crafted interval and skill enhancing workouts will help you to maximise your potential for your next race.

With lifeguards on shore to watch over the group as well as being directed from a kayak, the workouts offer a safe environment to train in the ocean.


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Vancouver Open Water Swimming Details

Who can join these workouts?

  • Beginners and experienced althletes are all welcome.
  • You will fit right in, regardless of your pace. Swim paces between athletes varies from 2:45/100m to 1:15/100m.
  • We swim a 400m loop close to shore, this keeps everyone at a safe distance from shore and allows for a wide range of abilities to swim together.
  • You need to be comfortable being in the open water for 45-60min.
  • Although we practice open water skills, these swims are workout based, it is not a swimming lesson. If you are planning to race in a triathlon or an open water event and are looking to improve your skills and endurance, these swims are for you.
  • Although distance can vary, the workouts are usually between 1500m to 3000m depending on ability.


Triathlon Specific Swim Drills

  • Race start simulations
  • Drafting practice
  • Sighting Practice
  • Cornering
  • Water exits to prepare for transition


Tactics and Strategy

  • Race Specific strategies for various distances
  • How to properly warm-up before your races
  • Where to start for mass start swims


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2019 Swim Schedule

  • May 27th to August 26th, 2019 - 13 Weeks Total
  • Every Monday evening except for July 1st
  • Meet between 6:00 and 6:15pm to get ready
  • Walk to the beach at 6:30pm
  • Swim from 6:40pm to 7:40pm



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Locarno Beach, Vancouver

Meet at the Coach Powell Studio conveniently located on the West side of Jericho Park.

1515 Discovery Street, Vancouver, BC, V6R 4K5

The Studio is located at the South East corner of the building, the entrance is in the South courtyard.

Bikes and bags can be locked securely inside the Studio during the workout.



Parking for the Vancouver open water swimming is free along Marine Drive and adjacent streets.



$215 for 13 coached workouts from May 27th to August 26th, 2019

$20 +gst for a single session drop-in

Space is limited, sign up now to reserve your spot!


* Please note that there will be no swim on July 1st for the Canada Day holiday.


Please contact us if you have any questions about the Vancouver open water swimming workouts.


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Vancouver Indoor Cycling Workouts

Vancouver Indoor Cycling - Coach Powell

Improve your skills, power, threshold and stamina with Vancouver Indoor Cycling workouts professionally coached by endurance trainer Andrew Powell.

Why do Vancouver indoor cycling workouts in the fall and winter? For a lot of good reasons—and not just because it’s raining outside!


  • Increase your overall strength, power and threshold.
  • Advance your technical skills.
  • Improve your aerobic and muscular endurance.
  • Maintain consistency in your cycling.
  • Increase efficiency.
  • Ride faster.
  • Use the group’s energy to motivate yourself.


These Vancouver indoor cycling workouts are for all levels of athletes and cycling enthusiasts.


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Join these coached spin classes in a 1200 sq. ft. cycling studio conveniently located right next to Jericho Park.

Be part of a tribe of like-minded people while working at your own level. The only person you are competing against is yourself. Improve your endurance in a professional sport environment that will help you reach your full potential.


Vancouver Indoor Cycling Workouts Schedule


We offer 3 sessions per week from September 18th to December 21st 2019


Wednesday and Thursday evening from 6:30 p.m. to 8:00 p.m.

Saturday morning from 8:00 a.m. to 10:00 a.m.


* PLEASE NOTE: Session schedule may change depending on demand.


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Are you ready to improve your overall training?


Professional endurance coach Andrew Powell has designed every indoor cycling workout with the specific purpose of helping you become stronger and faster and ensure that all of your body's energy systems are properly developed.

Each Vancouver indoor cycling workout starts with a dynamic warm-up including cycling-specific skills and technical-skills coaching. Following the warm-up you’ll be taken through a structured interval-based workout with specific cadence and intensity zones (RPE, heart rate, power).

These Vancouver indoor cycling workouts are for all levels of athletes and cycling enthusiasts.


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Bring your own bike


You need to bring your own bike. You can attach it to one of the Cycleops SuperMagneto Pro trainers provided, or you can bring your own trainer and save money.

Doing workouts on your own bike helps to improve your neuromuscular coordination by training your nervous system to move in exactly the same pattern as when you are cycling outside. This helps to increase efficiency and ultimately to ride faster.


We’ve got the music and the towels!


We have a high quality stereo for music, as well as a projector to show videos while you spin. Towel service is also included, so there is no need to bring your own.

Bring your kick-ass cycling attitude and contribute to this cycling tribe by working at your best.


Cycling Studio Address


Vancouver indoor cycling workouts are held at the Coach Powell Studio

1515 Discovery Street, Vancouver, BC V6R 4K5

Location on Google Map CLICK HERE FOR MAP

Access to the Studio is in the South courtyard of the building


Amenities include


Free parking

Showers & towel service

Cycleops SuperMagneto Pro trainers

Stereo system & video projector


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Invest in yourself


Full 14 Week Season discounted pass with provided Cycleops trainer                         $245.00 for 14 sessions total - limited spots available

Full 14 Week Season discounted pass with your own trainer                                         $215.00 for 14 sessions total - limited spots available

Drop-in Workout                                                                                                                     $20.00 per session


September 18th to December 21st, 2019

Wednesday and Thursday evenings from 6:30 p.m. to 8:00 p.m.

Saturday morning from 8:00 a.m. to 10:00 a.m.


Sign up now to reserve your spot!

View Drop-in Schedule Here


* Prices shown do not include GST. Season registration guarantees you a spot each week for the specific day of the week that you are registered. If you would like to attend on multiple days each week for the entire season then you need to sign up for each of those days separately. Please note that occasional substitute coaches may stand in for Coach Powell when he is away. Sesssions will also continue as scheduled on holidays.

If you need to cancel any sessions, your account will be credited for a free make-up session as long as you cancel through our online booking with a minimum 24 hour notice. Make-up sessions are valid during the current season only and can be booked on any day of the week. Make-up sessions are strictly based on availability with no guarantee.

To book drop-in sessions for the Vancouver indoor cycling workouts, please visit Online Booking or download the free WellnessLiving Achieve Mobile App on Google Play Store and Apple App Store.