Fitness Assessments Archives

Triathlon Calculator: Race Time & Pace Estimator

January 24, 2026 by Manish Kumar

🏊‍♂️🚴‍♂️🏃‍♂️ Triathlon Calculator Calculate race times and analyze paces for swim, bike, and run disciplines Race Time Pace Analysis ⚠️ Transition Times: Default T1 (swim-to-bike) is 2:30 and T2 (bike-to-run) is 1:30 minutes. Adjust these based on your experience level and race conditions. 🏁 Race Distance Distance Type Super Sprint (400m/10km/2.5km)Sprint (750m/20km/5km)Olympic (1500m/40km/10km)Long Course (2000m/50km/12km)Half … Read more

Eight Rep Max (8RM) Calculator

January 14, 2026 by Manish Kumar

8 Rep Max Calculator – Eight Rep Max Calculator with Training Guide 🏋️ 8 Rep Max Calculator Calculate your Eight Rep Max (8RM) using scientifically validated formulas. Get personalized hypertrophy training recommendations optimized for maximum muscle growth and strength-endurance development. 🎯 Exercise Type Select ExerciseBench PressSquatDeadliftOverhead PressIncline Bench PressFront SquatBarbell RowDumbbell PressLeg PressClose Grip Bench … Read more

Karvonen Heart Rate: Calculator & Formula

January 9, 2026 by Manish Kumar

Karvonen Heart Rate Calculator ℹ️ Scientific Foundation: The Karvonen Formula uses your resting heart rate for more accurate, individualized training zones compared to simple age-based methods. 🎂 Age (years) Your current age for maximum heart rate calculation ❤️ Resting Heart Rate (bpm) Measured first thing in morning before getting out of bed ⚡ Training Goal … Read more

6-Minute Walk Test Calculator

December 29, 2025 by Manish Kumar

6 Minute Walk Test Calculator Evaluate your cardiovascular fitness and functional exercise capacity with clinically validated 6MWT prediction equations 🎂 Age Age in years (18-100) 👤 Gender Select GenderMaleFemale Required for accurate prediction ⚖️ Weight KG LBS Your current body weight 📏 Height CM FT Your height in selected unit 🚶 Actual Distance Walked (Optional) … Read more

5/3/1 Strength Calculator

January 24, 2026December 19, 2025 by Manish Kumar

🏋️ 5/3/1 Calculator Create your personalized Jim Wendler 5/3/1 strength program with customizable assistance work and progress tracking ⚙️ Program Setup 📋 Your Training 💪 Enter 1RM Your one-rep maximum 🎯 Enter Training Max 90% of your 1RM 🔥 AMRAP Calculator Estimate from reps 🦵 Squat lbs Training Max: 0 lbs 💪 Bench Press lbs … Read more

Sets and Reps Calculator

December 6, 2025December 5, 2025 by Manish Kumar

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

Barbell Plate Calculator

December 3, 2025 by Manish Kumar

🏋️ 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 🎯 Target Weight LBS KG Total weight you want to lift ⚖️ Barbell Type Select BarbellStandard Olympic Bar (45 lbs)Women’s Olympic Bar (35 lbs)Light Training Bar (25 lbs)Technique … Read more

5×5 One-Rep Max Calculator

December 1, 2025December 1, 2025 by Manish Kumar

🏋️ 5×5 One-Rep Max Calculator Estimate your true 1RM from 5×5 training performance using RPE-adjusted calculations and get personalized progression advice 🎯 Exercise Type Choose ExerciseSquatBench PressDeadliftOverhead PressBarbell Row Different exercises have unique strength curves ⚖️ 5×5 Working Weight LBS KG Weight you use for all 5 sets of 5 reps 🧠 Last Set RPE … Read more

Progressive Overload Calculator

November 28, 2025 by Manish Kumar

🏋️ Progressive Overload Calculator Plan your strength gains with science-backed progression strategies. Track weight, reps, and volume increases over 12 weeks. ⚖️ Weight Progression 📊 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