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
Calculate weekly training volume per muscle group with MEV, MAV, and MRV landmark assessment. Free tool based on exercise science research.
Running Pace Calculator
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
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
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
Calculate calories burned walking from step count, body weight, and pace. Includes distance estimate, stride length, and weekly calorie projection.
Wilks Calculator — DOTS & Powerlifting
Calculate Wilks and DOTS powerlifting scores side by side to compare relative strength across weight classes. Free tool with IPF coefficient tables.
VO2 Max Calculator
Estimate VO2 max using resting heart rate, Cooper 12-min run, Rockport walk, 1.5-mile run, or race time. ACSM percentile ranking by age and sex.
Target Heart Rate Zone Calculator — Karvonen
Calculate personalised target heart rate zones using the Karvonen method with resting HR. Five goal-specific zones with workout suggestions per zone.
Swimming Pace Calculator — CSS & Training Zones
Calculate swimming pace per 100m with Critical Swim Speed estimation from the 400m/200m test. Training zones and split times for 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 4-week 5/3/1 training cycle with working weights for squat, bench, deadlift, and OHP. Based on the Wendler training-max method.
Plate Loading Calculator
Calculate plates per side for any target weight and barbell. Handles standard 20 kg, women's 15 kg, and 25 kg squat bars with a greedy plate pack.
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
Recommend a weekly training split from available days, experience, and goal. Matches full body, upper-lower, PPL, or bro split to your profile.
Progressive Overload
Understand progressive overload through four training variables. Practical programming examples for beginners and intermediates with plateau strategies.
Beginner Strength Training
Evidence-based first programme for new lifters. Five foundational lifts, session structure, week-by-week progression, and form-over-ego priorities.
Heart Rate Zone Training
Most runners spend 60% of sessions in the grey zone. Evidence-based 80/20 polarised training distribution, Zone 2, and weekly zone layouts.
How to Start 5/3/1
Past the 5/3/1 calculator. How to find a real training max, pick accessories, avoid beginner mistakes, and know when to change programmes.
Rest Day Recovery
What actually happens in the 72 hours after training. MPS, glycogen, CNS recovery, and why sleep is the only non-negotiable lever.