PeakCalcs

Training & Performance Calculators

Estimate your one-rep max, running pace, heart rate zones, workout volume, and more using published exercise science formulas.

Latest in Training & Performance

One Rep Max Calculator — Epley, Brzycki & Lander

Estimate your one-rep max from Epley, Brzycki, and Lander formulas with a 50–100% of 1RM percentage table for working-set programming.

Max Heart Rate Calculator — 4 Formulas

Estimate maximum heart rate from Fox, Tanaka, Gulati, and Gellish formulas, with five training zones at 50–100% MHR and BPM cut-points per zone.

Workout Volume Calculator

Weekly training volume per muscle group classified against MEV, MAV, and MRV landmarks from the Renaissance Periodization framework. Free tool.

Running Pace Calculator

Running pace per km and mile with Riegel race-time predictions for 5K, 10K, half, and full marathon distances. Free tool with split-time breakdowns.

Body Recomposition Calculator

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

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

Optimal bedtime or wake time from 90-minute sleep cycles, with 4–6 cycle options and NSF-recommended duration by age group from school-age to senior.

Walking Calorie Calculator

Calories burned walking from step count, body weight, and pace. Stride-length-from-height distance, MET-driven kcal, and a weekly calorie projection.

Wilks Calculator — DOTS & Powerlifting

Calculate Wilks and DOTS powerlifting scores side by side to compare relative strength across IPF weight classes. Free tool with both coefficient tables.

VO2 Max Calculator

Estimate VO2 max from Cooper 12-min, Rockport walk, 1.5-mile run, resting heart rate, or race time. ACSM percentile ranking in ml/kg/min by age and sex.

Target Heart Rate Zone Calculator — Karvonen

Personalised heart-rate training zones with the Karvonen method using resting HR. Five HRR-based zones from recovery to VO2 max with per-zone workouts.

Swimming Pace Calculator — CSS & Training Zones

Swimming pace per 100 m with Critical Swim Speed from the 400 m / 200 m test. Training-zone splits across 200, 400, 800, and 1,500 m pool distances.

Cycling Power-to-Weight Calculator — Coggan Tiers

Calculate cycling watts per kilogram from FTP and body weight with Coggan power profile classification. Compare your W/kg from untrained to world class.

5/3/1 Calculator

Generate a Wendler 5/3/1 four-week cycle for squat, bench, deadlift, and OHP with working weights from a 90% training-max calibration.

Plate Loading Calculator

Calculate plates per side for any target weight on a standard 20 kg, women's 15 kg, or 25 kg squat bar. Greedy plate pack across kg and lb increments.

Strength Standards Calculator — Beginner to Elite

Classify a lift as beginner, novice, intermediate, advanced, or elite by body weight. Covers squat, bench, deadlift, and overhead press for both sexes.

Workout Split Generator

Match a weekly training split to your available days, experience, and goal. Full-body, upper-lower, push-pull-legs, or bro-split recommendation.

Progressive Overload

Understand progressive overload through four training variables. Practical programming examples for beginners and intermediates with plateau strategies.

Beginner Strength Training

Evidence-based 12-week first programme for new lifters. Squat, bench, deadlift, OHP, and row across week-by-week progression with form-first cueing.

Heart Rate Zone Training

Most runners spend 60% of sessions in the grey zone. Seiler's 80/20 polarised distribution, Zone 2 vs threshold, and a weekly zone layout for runners.

How to Start 5/3/1

Past the 5/3/1 calculator. Find a real 90% training max, pick BBB or FSL accessories, avoid rookie mistakes, and know when to graduate the programme.

Rest Day Recovery

What happens in the 72 hours after training: MPS elevation, glycogen replenishment, CNS recovery, and why sleep is the only non-negotiable lever.