Training & Performance Calculators
Estimate your one-rep max, running pace, heart rate zones, workout volume, and more using published exercise science formulas.
One Rep Max Calculator — Epley, Brzycki & Lander
Estimate your one-rep max using Epley, Brzycki, and Lander formulas. Includes percentage table for programming sets at 50-100% of 1RM.
Max Heart Rate Calculator — 4 Formulas
Estimate maximum heart rate using Fox, Tanaka, Gulati, and Gellish formulas. Includes five personalised training zones with target heart rate ranges.
Workout Volume Calculator — Sets, Tonnage & Landmarks
Calculate weekly training volume per muscle group with MEV, MAV, and MRV landmark assessment. Free tool based on exercise science research.
Running Pace Calculator — Splits & Race Predictions
Calculate running pace per km and mile with split times and race predictions for 5K to marathon distances. Free tool using the Riegel formula.
Body Recomposition Calculator — Feasibility & Cycling
Assess your body recomposition potential with a feasibility score, calorie cycling plan, protein targets, and 12-week projection. Free science-based tool.
Calories Burned Calculator — MET-Based Activity Estimates
Estimate calories burned for 120+ activities using MET values from the Ainsworth Compendium. Compare activities side by side. Free science-based tool.
Sleep Calculator — Optimal Bedtime by Sleep Cycles
Calculate optimal bedtime or wake time based on 90-minute sleep cycles and NSF guidelines. Four cycle options with recommended duration by age group.
Walking Calorie Calculator — Steps & Distance
Calculate calories burned walking from step count, body weight, and pace. Includes distance estimate, stride length, and weekly calorie projection.
Progressive Overload Explained — Beyond Adding Weight
Understand progressive overload through four training variables. Practical programming examples for beginners and intermediates with plateau strategies.