Workout Programming & Optimization
Weekly hypertrophy volume landmarks (MEV/MAV/MRV), session-RPE load, and endurance pacing.
13 specialized calculators available
Hypertrophy Volume Landmarks Planner
Plan and monitor weekly training volume per muscle group using MEV, MAV, and MRV landmarks. Build workouts day-by-day with an exercise database, track direct and indirect sets, and plan progression and deload weeks.
Bike Tire Pressure Calculator
Calculate optimal front and rear tire pressure based on rider weight, tire width, bike type, tire setup, and surface conditions.
Cycling Rolling Resistance Calculator
Calculate rolling resistance force and watt cost from Crr, total weight, speed, and surface type. Compare tire options and see power impact.
Rowing Race Pace Calculator
Plan your rowing race pace with 500m-by-500m split targets. Choose even, negative, or controlled-start pacing strategies with power and stroke rate guidance.
RPE Load Calculator
Log weekly sessions and calculate total training load, monotony, and strain using the Foster session-RPE method with visual load distribution.
Volume-to-Intensity Ratio Calculator
Analyze training sessions for total volume (tonnage), average intensity (%1RM), Prilepin zone classification, and session type identification.
Run-Walk Pace Calculator
Calculate your effective pace and finish time using the Galloway run-walk method. Set custom ratios, estimate calories, and use the Magic Mile test for race predictions.
Tinman Running Calculator
Estimate vVO₂max from a race result and get four Tinman training pace zones — Easy, Critical Velocity, Interval, and Repetition — with CV workout suggestions.
Rest Time Between Sets Calculator
Get science-based rest period recommendations by training goal, exercise type, and intensity with PCr recovery tracking.
Gym Workout Tracker
Track your gym workouts, log exercises, sets, reps, and weights with progress visualization.
Japanese Interval Walking Calculator
Plan your Japanese interval walking sessions alternating between fast and slow walking intervals.
Physical Activity Calculator
Estimate calories burned and activity level based on your daily physical activities and exercises.
Tempo & TUT Calculator
Calculate time under tension from tempo notation, plan optimal tempos for your goals, and track total session TUT with three modes backed by research.
About Workout Programming & Optimization Calculators
Effective workout programming balances mechanical tension, training volume, recovery capacity, and pacing distribution. Too little volume stalls adaptation; exceeding your Maximum Recoverable Volume (MRV) leads to cumulative fatigue and plateaued performance.
These tools help strength and endurance athletes plan weekly sets per muscle group, optimize inter-set phosphocreatine recovery, control time-under-tension (TUT), and dial in running or cycling equipment and pacing.
How to Choose the Right Tool
Planning Weekly Muscle Group Sets
Use the Hypertrophy Volume Landmarks Planner and Volume-to-Intensity Ratio Calculator to map your weekly sets against MEV, MAV, and MRV benchmarks.
Optimizing Set Execution & Rest
Pair the Tempo & TUT Calculator with the Rest Time Between Sets Calculator to match set duration and recovery to hypertrophy or maximal strength goals.
Endurance Pacing & Equipment Setup
Use the Tinman Running, Run-Walk Pace, Rowing Race Pace, or Bike Tire Pressure calculators to prepare for race-day execution.