Fitness & Sports
Tools for training and sport: running and swimming pace, race-time predictions, heart-rate zones, one-rep max and strength scores, and calories burned. Enter your own numbers to plan a session or compare results over time. Formulas give estimates, and individual results vary.
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- One Rep Max (1RM) Calculator Estimate your one-rep max (1RM) and training loads from the weight and reps of a single set.
- Running Pace Calculator Pace per km and average speed from distance and time, with race projections.
- Race Time Predictor Predicts your finish time for a target race distance from a recent result using the Riegel formula.
- Wilks Score Calculator Calculate your Wilks score from your bodyweight, total lifted, and sex. The Wilks coefficient normalizes powerlifting totals so lifters of different bodyweights can be compared fairly. Enter your numbers to get your Wilks score and coefficient instantly.
- Target Heart Rate (Karvonen) Calculator Calculate your training target heart rate from age, resting heart rate and intensity using the Karvonen formula.
- Calories Burned Calculator Estimate calories burned from body weight, activity and duration using MET values.
- Heart Rate Zones Calculator Max heart rate and 5 training zones by age, using the Tanaka formula.
- Power-to-Weight Ratio Calculator Calculate the power-to-weight ratio.
- Maximum Heart Rate Calculator Estimates your maximum heart rate from age using the Fox, Tanaka or Gulati formula.
- Steps to Distance Calculator Convert step count to distance walked and calories burned.
- Rowing Split Calculator Calculate your 500 m split, speed and power (watts) from a rowing distance and time.
- Swim Pace Calculator Enter your swim distance and time to instantly get your pace per 100 meters (mm:ss) and your average speed in meters per second. Perfect for pool training, race planning, and tracking your improvement.
- VO₂ Max Calculator (Cooper Test) Estimate VO₂ max from the distance run in a 12-minute Cooper test.
- One-Rep Max (Epley) Calculator Estimate your one-rep max (1RM) from a set taken near failure using the Epley formula 1RM = weight × (1 + reps / 30).
- Typing Speed WPM Calculator Calculates gross and net typing speed in words per minute plus accuracy from characters, time and errors.
- Pace to Speed Calculator Convert running pace (minutes per km) to speed in km/h and mph.
- Maximum Heart Rate (Tanaka) Calculator Estimate your maximum heart rate from your age using the research-backed Tanaka formula (208 - 0.7 × age), a more accurate alternative to the classic 220 - age rule.
- Triathlon Total Time Calculator Add your swim, T1, bike, T2 and run splits to get your total triathlon finish time. Enter each leg in minutes to see the combined result in minutes.
- Cadence to Speed Calculator Calculate your cycling speed from pedalling cadence, gear ratio and wheel circumference. See how rpm and gear choice translate to km/h and mph on the road.
- Olympic Triathlon Pace Calculator Calculate your segment splits and total finish time for an Olympic-distance triathlon (1.5 km swim, 40 km bike, 10 km run) from your target swim pace, bike speed and run pace. Plan your race and pacing strategy.
- One-Rep Max (Lombardi) Calculator Estimate your one-rep max with the Lombardi equation: weight × reps^0.10. A quick way to gauge maximal strength from a submaximal set without testing a true single.
- Functional Threshold Power Calculator Estimate your Functional Threshold Power (FTP) from a maximal 20-minute effort. FTP is taken as 95% of your average 20-minute power and anchors your cycling training zones.
- NSCA Strength Percentile Calculator Estimates the percentile of a one-rep-max lift versus a population mean and standard deviation using a normal model.
- Cycling Power Calculator Estimate the power (watts) needed to ride at a speed against rolling, gravity and air resistance.
- Min/Mile to Min/Km Converter Converts running pace between minutes per mile and minutes per kilometer.
- Wilks 2 Score Calculator Computes the Wilks 2 (2020) score for powerlifting by applying the updated coefficient to your total lifted relative to bodyweight.
- One-Rep Max (Lander) Calculator Estimates your one-rep max from a submaximal lift using the Lander equation.
- 10K Pace Calculator Calculates the required pace per km and per mile to hit a target 10K finish time.
- Glossbrenner Score Calculator Calculates a powerlifter's Glossbrenner score by multiplying total lifted by a bodyweight-based coefficient (Wilks-family polynomial).
- Heart Rate Reserve Calculator Computes heart rate reserve and the Karvonen target heart rate from age and resting heart rate.
- Trail Pace Calculator Calculate your running or hiking pace per kilometer or mile and your average speed from a trail distance and finishing time.
- Bicycle Gear Ratio Calculator Computes a bicycle's gear ratio, gear inches and metres of development from the chainring and cog teeth and wheel size.
- Climbing VAM Calculator Calculate VAM (velocità ascensionale media) — the vertical metres climbed per hour — from elevation gain and climb time. A key benchmark cyclists use to compare climbing performance.
- One-Rep Max (O'Conner) Calculator Estimates your one-rep max from a weight and rep count using the O'Conner formula.
- Watts to Calories Cycling Calculator Converts cycling power and ride time into calories burned, accounting for human metabolic efficiency.
- Anchor Scope Calculator Calculates how much anchor rode (chain or rope) to let out for a given water depth, bow height and scope ratio.
- MET to VO₂ Calculator Convert METs to oxygen uptake (VO₂). MET to VO₂ Calculator gives you the result instantly from a simple input.
- Half Marathon Pace Calculator Enter your goal half-marathon finish time to get the pace you need per kilometer and per mile, plus your average speed.
- Rolling Resistance Power Calculator Calculates the rolling resistance force and the power lost to it from mass, speed and the rolling resistance coefficient.
- Broad Jump Score Calculator Compares a standing broad jump distance to body height to benchmark explosive lower-body power.
- One Rep Max Calculator (Wathan Formula) Estimates your one-rep max using the Wathan equation from the weight lifted and reps performed.
- Plate Loading Calculator Work out which weight plates to load on each side of a barbell to reach a target weight, using standard kg or lb plate sets.
- Cameron Race Time Predictor Calculator Uses Dave Cameron's formula to predict your finish time at a target distance from a recent race result.
- Calories Burned from METs Calculator Estimate calories burned from an activity’s MET value, body weight and duration.
- Target VO2 for Pace Calculator Uses the ACSM running equation to estimate the oxygen demand (VO₂) and MET load required to sustain a given running pace and incline.
- Heart Rate Recovery Calculator Measure heart rate recovery — the drop from peak heart rate to one minute after exercise.
- Sports Fitness Index Calculator Combines cardio, strength, endurance, flexibility, and body composition sub-scores into a single weighted fitness index.
- Bike Commute Savings Calculator Estimates the yearly money and CO₂ emissions you save by biking to work instead of driving, based on your commute distance and frequency.
- Running Energy Cost Calculator Estimates the calories burned on a run using body weight and distance (about 1 kcal per kg per km).
- Barbell Weight Calculator Calculates the total weight of a loaded barbell from the bar weight and the plates loaded on each side.
- VO2max Percentile Calculator Estimates your VO2max fitness percentile and category compared to others of the same age and sex using a normal distribution model.
- FTP Power Zones Calculator Turns your Functional Threshold Power into the 7 Coggan cycling training zones (watt ranges) for structured training.
- Caloric Density of Food Calculator Calculates the caloric density of a food as calories per gram and per 100 grams.
- Cycling Normalized Power Calculator Calculates Normalized Power from per-second ride power samples, plus the Variability Index and (with FTP) the Intensity Factor.
- Weekly Training Tonnage Calculator Calculate your weekly training tonnage from sets, reps, weight, and weekly sessions to track total lifting volume.
- Baseball OPS Calculator Calculate OPS (on-base plus slugging) from raw batting stats: OBP + SLG. OPS combines a hitter’s ability to reach base with their power into one number widely used to rank offensive performance.
- Sinclair Coefficient Calculator Compute your Sinclair coefficient and Sinclair total to compare Olympic weightlifting results across bodyweights.
- Wingate Anaerobic Power Calculator Calculates peak power, mean power and the fatigue index from a 30-second Wingate anaerobic cycling test.
- Concept2 Score Calculator Convert a 500m split into rowing watts and project your finish time over any distance on a Concept2 erg.
- Critical Swim Speed Calculator Calculate critical swim speed (CSS) and your training pace per 100 m from 400 m and 200 m time trials.