Performance Tools
Optimize your training with science-backed performance tools.
Marathon Race Predictor
Predict your marathon time based on a recent race result (5K, 10K, Half) using the Riegel formula.
Heart Rate Zone Calculator
Calculate your 5 training zones based on Max Heart Rate or Heart Rate Reserve (Karvonen).
VO2 Max Estimator
Estimate your cardiovascular fitness (VO2 Max) using the Cooper Test (12-minute run).
Natural Muscular Potential
Predict your maximum drug-free muscle size (FFMI) based on your wrist and ankle bone structure.
Cycling Power Zones (7-Zone)
Calculate your training zones (Recovery, Tempo, Sweet Spot, VO2 Max) based on your FTP.
One Rep Max Calculator
Estimate your 1RM for Squat, Bench, and Deadlift without testing to failure.
Bike Gear Ratio Calculator
Calculate gear inches and development meters to optimize your cycling cadence and spread.
Recovery Needs Estimator
Estimate how many hours of recovery you need based on workout intensity and sleep quality.