The Training calculators turn effort into numbers you can plan around. The One-Rep Max calculator estimates the heaviest weight you could lift once from a submaximal set, using the Epley and Brzycki equations, and gives you the percentage loads that map to strength, muscle growth and endurance. The Pace calculator converts any distance and finish time into pace per kilometre, pace per mile and average speed. The Heart Rate Zone calculator estimates your maximum heart rate with Tanaka's formula and splits it into five training zones. The Calories Burned calculator applies the 2024 Compendium of Physical Activities MET values to estimate the energy cost of a session, and the Sleep calculator plans bedtimes and wake times around 90-minute sleep cycles.

All of these use published methods — Epley and Brzycki for the one-rep max, simple distance-and-time arithmetic for pace, Tanaka's age-based formula for maximum heart rate, Compendium MET values for energy expenditure — and each page shows the formula and a worked example.

Who they are for

Recreational lifters and runners — from beginners through to intermediate — get the most from these tools. The lifting numbers help you pick loads that keep your reps in the right range, the pace numbers turn a vague ambition into a concrete target, and heart-rate zones keep easy days easy and hard days productive. New lifters and runners in particular benefit, because the tools rely on proven training principles rather than guesswork. If you take heart-rate or blood-pressure medication, check with a healthcare provider before training by heart rate.

How to use the results

Build a plan in three steps. First, set your training loads as a percentage of your estimated one-rep max (85–95% for strength, 65–80% for hypertrophy, 50–65% for endurance work). Second, use the pace calculator to settle on an easy, conversational pace for most of your weekly volume. Third, use the heart-rate zones to guide intensity — roughly 80% of your training should feel easy, with a smaller slice genuinely hard. As you get fitter, re-run the numbers every month or two: your rep records, your easy pace and your heart-rate response all drift as fitness improves.