Sets and Reps Calculator Get science-based guidance on rep ranges, calculate optimal set volume, and plan complete workouts with exact weights Training Guide Workout Planner Set Calculator Choose Your Training Goal Select the training protocol that matches your fitness objectives. Each approach targets different adaptations in your muscles through specific combinations of sets, reps, and … Read more
đī¸ Barbell Plate Calculator Find exactly which plates to load for any target weight. Get instant visual guide and detailed breakdown. Standard Mode Reverse Calculator Multi-Set Progression đ¯ Target Weight LBS KG Total weight you want to lift âī¸ Barbell Type Select BarbellStandard Olympic Bar (45 lbs)Women’s Olympic Bar (35 lbs)Light Training Bar (25 lbs)Technique … Read more
đī¸ 5×5 One-Rep Max Calculator Estimate your true 1RM from 5×5 training performance using RPE-adjusted calculations and get personalized progression advice đ¯ Exercise Type Choose ExerciseSquatBench PressDeadliftOverhead PressBarbell Row Different exercises have unique strength curves âī¸ 5×5 Working Weight LBS KG Weight you use for all 5 sets of 5 reps đ§ Last Set RPE … Read more
đī¸ Progressive Overload Calculator Plan your strength gains with science-backed progression strategies. Track weight, reps, and volume increases over 12 weeks. âī¸ Weight Progression đ Rep/Set Progression Exercise Bench PressIncline Bench PressOverhead PressDumbbell Press Barbell RowPull-UpsLat PulldownDeadlift SquatFront SquatLeg PressRomanian Deadlift Bicep CurlTricep ExtensionLeg CurlLeg Extension Current Weight LBS KG Current Reps Current Sets Current … Read more
Rockport 1-Mile Walking Test Calculator âšī¸ Scientific Validation: This calculator uses the official Rockport formula validated by Kline et al. (1987) for accurate VO2 max estimation from 1-mile walk performance and heart rate response. đ¤ Gender Select GenderMaleFemale Gender determines the coefficient in the Rockport formula đ Age Age in years (test validated for ages … Read more
Cycling Power to Weight Calculator âšī¸ Performance Analysis: Power-to-weight ratio (W/kg) is the key metric for climbing performance and overall cycling ability. This calculator uses research-based performance categories to assess your current level and provide training recommendations. ⥠Power Output Your functional threshold power (FTP) â the maximum average power you can sustain for approximately … Read more
đĒ Max Weighted Pull-Up Calculator Calculate your 1RM (one-rep max) for weighted pull-ups using scientifically validated strength formulas ⥠Validated Formulas: Uses Epley, Brzycki, and Lander equations – the gold standard for estimating maximum strength from submaximal lifts. âī¸ Bodyweight KG LBS Your current bodyweight (essential for pull-up calculations) đī¸ Added Weight Weight added via … Read more
Cooper 12-Minute Run Test Calculator ⥠Validated Test: Uses Dr. Kenneth Cooper’s 1968 formula for accurate VO2 Max estimation based on distance covered in 12 minutes. đ Distance Covered (12 minutes) MILES KILOMETERS METERS Distance covered running continuously for 12 minutes đ¤ Age Your age in years â§ī¸ Sex SelectMaleFemale Biological sex for accurate classification … Read more
VO2 Max Calculator: Scientific Aerobic Capacity & Cardiovascular Fitness Test | Fitness Tool đĢ VO2 Max Calculator Calculate your aerobic capacity and cardiovascular fitness level with scientifically validated testing methods ⥠Professional Assessment: Uses validated formulas from exercise physiology research to estimate maximal oxygen uptake and cardiorespiratory fitness. đ Testing Method Resting Heart Rate MethodCooper … Read more