Rules of Thumb

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En Route

Glide ratio calculation

Divide groundspeed by vertical speed (in hundreds)
Example: 100 kts and descending at 500 fpm. 100 : 5 or 20 : 1

Descent

Top of Descent calculation

This calculation can be used either to know when to start your descent to an IAF or ATC have given an instruction to cross at or below a certain altitude by a certain point.
Let's assume H = height between where you are now and where you have to be (in 1000's of ft),
and D = distance from where you are now to where you have to be (in NM)
then multiply H by 3 to give you the distance at which to start your descent
and multiply groundspeed by 5 to work out the required rate of descent.
Example. We are at 5000 and need to be at 2000ft crossing a VOR. We are doing 100 kts and the DME says we are currently 12 NM from the VOR,
5000 - 2000 = 3 x 3 = 9 NM
100 * 5 = 500 fpm
So 3 miles from now, we need to start descending at 500 fpm to cross the VOR at 2000ft.

Approach

Rate of descent down a 3° glideslope

Multiply groundspeed by 5 (or add a zero and half it) to give rate of descent

Height above ground vs distance to runway

As a glide slope check (or if G/S is not available), multiply nautical miles to go by 300 to give current height above the ground