Calcolatore della Prestazione di Corsa Age-Graded – Punteggio WMA

Age-graded scores above 60% are above average for recreational runners. The standard classifications: 40–60% = local competitor level; 60–70% = regional-class; 70–80% = national-class; 80–90% = elite masters; 90%+ = world-class masters. Most club runners achieving a first marathon will score around 45–55%. A 70% score represents genuinely excellent age-group running performance.

Age-graded % = (Age-standard time ÷ Your actual time) × 100. The age-standard time is the world record for your age and sex at that distance. A 60-year-old woman who runs a 5K in 27:00 would score: age standard for 60F 5K (approximately 18:30) ÷ 27:00 = 68.5%. This puts her at regional-class level despite not being internationally competitive.

Age-grading tables are statistical models based on peak performances across age groups. They're accurate at the population level but individual variation means your personal physiological aging rate may differ. The tables are periodically updated as masters athletes continue to improve records. The 2015 World Masters Athletics tables are currently most widely used.

Performance typically starts declining around age 30–35, with the rate accelerating after 50. However, the decline is much slower for active runners than sedentary people — trained masters runners maintain a VO2 max equivalent to sedentary people 20 years younger. Many runners run personal bests (absolute times) well into their 40s with consistent training.

Yes — age grading exists precisely for this comparison. A 60-year-old running a 4:00 marathon might score 72% age-graded, outscoring a 25-year-old running 3:30 (perhaps 65% age-graded). Age grading lets masters runners objectively compare their performance against younger athletes and their own peak years. Club results pages often display age-graded scores alongside absolute times.

Improve your absolute race time relative to your age-group world record standard. This comes from the same methods as improving general running performance: consistent training, quality workouts, strength training (especially important for masters), adequate recovery, and good nutrition. Masters runners who add strength training often see age-graded scores improve even as raw times slightly decline.

Yes — women's age-graded scores are calculated against female world records, which are slower in absolute terms than men's records. A woman running 3:30 marathon gets a higher age-graded % than a man running 3:30, because the female world record standard is slower. This makes age grading gender-fair for comparison within sex categories.

Age-graded performance scores: 90%+ = world-class masters (world record territory for your age group); 80–90% = national-class masters competitor (podium material in national championships); 70–80% = regional-class (top age-group finisher in road races); 60–70% = above-average recreational runner; 40–60% = typical club runner; below 40% = beginning or recreational jogger.

Age grading converts your result to an equivalent 'open' (peak age, typically 22–30) performance. A 60-year-old man running a 45-min 10K with an 82% age-graded score has an open equivalent of ~37 min. This allows fair comparison between athletes of different ages and helps masters runners set realistic cross-age-group goals.