Fitness Assessment
Validated field tests for aerobic capacity, critical power, military readiness, and respiratory fitness.
31 specialized calculators available
Breath Count Calculator
Count your breaths per minute with a tap timer or manual entry. Classify your respiratory rate against population norms for rest and exercise.
Breath Hold Test Calculator — CO2 Tolerance
Test your CO2 tolerance with the breath hold assessment. Built-in stopwatch, classification against population norms, and breathing improvement tips.
Breathing Pattern Awareness Calculator
Analyze your breathing pattern with minute ventilation, alveolar ventilation, dead space calculations, and efficiency analysis.
Elderly Mobility Scale (EMS) Calculator
Assess functional mobility with the validated 7-item Elderly Mobility Scale. Score key daily movements and track mobility level over time.
Fitness Age Calculator
Estimate your fitness age from resting heart rate, waist measurement, and activity level using the NTNU/CERG non-exercise VO2max model.
Sit-Ups Test Calculator
Evaluate abdominal muscular endurance with the standardized 1-minute sit-up test. Compare results against age and sex normative data.
Cycling CdA Calculator
Estimate your cycling CdA from body dimensions and riding position, or back-calculate from power and speed data. Compare positions and see watt savings.
Cycling Race Predictor
Predict cycling race finish time from power output, weight, distance, elevation, and aerodynamic parameters. Includes pacing and what-if scenarios.
Cycling Watts Calculator — CP & W'
Calculate Critical Power and W' (anaerobic work capacity) from 2–3 maximal time trial efforts using the 2-parameter power-duration model.
Erg-to-Boat Speed Calculator
Predict on-water boat speed from your ergometer 2K time. Weight-adjusted predictions for all boat classes (1x through 8+) with condition modifiers.
NP & IF Estimator
Estimate Normalized Power from average power using ride profile presets. Calculate Intensity Factor and Training Stress Score for cycling rides.
Rowing Critical Power Calculator
Calculate rowing Critical Power (CP) and W' from 2-3 maximal erg efforts. Estimate FTP, get time-to-exhaustion predictions, and plan race pacing.
Rowing FTP Calculator
Estimate rowing Functional Threshold Power from a 20-min test, 2K erg score, or Critical Power. Get 6 structured training zones with watts and split targets.
Rowing Stroke Efficiency Calculator
Analyze rowing technique with Distance Per Stroke (DPS) and Stroke Power Index (SPI). Compare to elite benchmarks and get drill targets for improvement.
Cycling RPE Calculator
Map cycling perceived exertion (RPE 1-10) to power zones, heart rate zones, and session training load using the Borg CR-10 scale.
Marathon Pace Calculator
Generate per-km and per-mile split tables with even, negative, or positive split strategies for marathon, half marathon, 10K, and 5K races.
Running RPE Calculator
Map running perceived exertion (RPE 1-10) to training zones, heart rate ranges, and session training load using the Borg CR-10 scale.
Running Split Calculator
Generate per-km, per-mile, per-400m, or per-200m split tables for any distance from 200m track sprints to full marathon.
Daily Steps Activity Level Classifier
Classify your daily step count into activity level tiers (sedentary to highly active) based on Tudor-Locke et al. research with distance and calorie estimation.
AFT Calculator — Army Fitness Test
Score all 5 Army Fitness Test events (MDL, HRP, SDC, PLK, 2MR) with General and Combat MOS standards by age and sex.
Air Force PFA Calculator
Score the Air Force Physical Fitness Assessment across 4 components: Cardio (50pts), Body Comp/WHtR (20pts), Strength (15pts), Core (15pts).
Army Body Fat Calculator
Estimate body fat percentage using the AR 600-9 one-site tape test formula. Pass/fail against Army standards by age and sex.
Magic Mile Calculator
Predict your race paces for 5K, 10K, half marathon, and marathon from a 1-mile time trial using Jeff Galloway's empirical multiplier formulas.
Cadence & Stride Calculator
Explore the speed-cadence-stride triangle. Input any two values to calculate the third, with what-if analysis, ground contact time estimation, and optimal cadence ranges.
Cycling Critical Power Calculator
Derive Critical Power (CP) and W' from 3–6 maximal efforts using linear regression. Get power-duration predictions, time-to-exhaustion estimates, and a 6-zone training system.
Kosmin Test Calculator
Predict 800m and 1500m race times from repeated 60-second maximal efforts using sex-specific Kosmin regression formulas. Includes protocol guide and distance equivalents.
Physical Fitness Test Calculator
Comprehensive 5-domain fitness assessment: cardio, strength, endurance, flexibility, and body composition. Age/sex percentile scoring with composite fitness score.
Bike Pace Calculator
Convert cycling speed to pace (min/km or min/mi) and estimate race finish times for popular distances including 40 km TT and century rides.
Push-Up Test Calculator
Evaluate your upper body push-up performance using standardized norms and scoring.
Harvard Step Test Calculator
Evaluate your cardiovascular fitness using the Harvard Step Test with PFI score and VO2max estimation.
YMCA 3-Minute Step Test Calculator
Assess your cardiovascular fitness with the YMCA 3-Minute Step Test recovery heart rate method.
About Fitness Assessment Calculators
Standardized fitness assessments let you benchmark cardiorespiratory endurance, anaerobic critical power, muscular endurance, and mobility without expensive laboratory gas-exchange equipment.
From submaximal step tests (Harvard and YMCA 3-Minute Step Tests) and military readiness standards (Army AFT, Army Body Fat AR 600-9, Air Force PFA) to cycling and rowing Critical Power (CP & W') modeling, every assessment grades your results against published age- and sex-stratified norms.
How to Choose the Right Tool
Cardiorespiratory & Step Testing
Use the Harvard Step Test, YMCA 3-Minute Step Test, or Fitness Age Calculator to establish your baseline aerobic fitness.
Cycling, Running & Rowing Thresholds
Use the Cycling Critical Power, Cycling Watts (CP & W'), Rowing FTP, or Marathon Pace calculators to define your physiological training zones.
Military & Multi-Domain Standards
Use the 5-Domain Physical Fitness Test, Army AFT, Army Body Fat, or Air Force PFA calculators to score yourself against official grading tables.