Free Fitness & Training Calculators
These tools are for lifters, runners, swimmers, cyclists and climbers who want to plan and log training. Estimate a one-rep max, set race splits, compare gearing or count pool laps. They do arithmetic on the numbers you enter and are not medical advice. Everything runs in your browser and nothing is uploaded.
Featured Fitness & Training tools
- 1RM & Strength StandardsEstimates a one-rep max from any set and shows Wilks and DOTS scores.
- Running Pace & Training Zone CalculatorTurns a recent race result into five running pace zones using the VDOT method.
- Race Pace Split CalculatorPlans even, negative or positive splits from 5K to 100K with a printable wristband.
- Bicycle Gear Ratio CalculatorShows speed for every chainring and cassette combination at your cadence.
Strength & Lifting
3 toolsEstimate maximum lifts, log volume and set macro targets for training and rest days.
- Powerlifting / Gym
1RM & Strength Standards
Calculate your one-rep max from any set, compare to strength standards, get your Wilks and DOTS score, and plan your training weights.
- Athletes / Personal Trainers
Workout Volume & Tonnage Tracker
Log exercises with sets, reps, and weight to get total session tonnage and volume PRs. Session history saved to your browser. No account needed.
- Athletes / Dieters
Macro Cycling Calculator
Enter your TDEE and goal to get protein, carb, and fat targets for training vs rest days. Weekly calendar view, 7-day average, protein per kg.
Running, Swimming & Racing
3 toolsPaces, splits and lap counting.
- Runners / Triathletes
Race Pace Split Calculator
Plan 5K to 100K with even, negative, or positive strategies. Per-km or per-mile splits, pace chart, effort levels, print wristband.
- Runners / Coaches
Running Pace & Training Zone Calculator
Enter a recent race result to get all five training pace zones and Zone 2 easy pace. Jack Daniels VDOT methodology.
- Swimmers / Triathletes
Swimming Lap Counter & Distance Tracker
Set pool length, tap to count laps, track total distance and pace per 100m. Screen stays on during swim. Session history saved to browser.
Cycling & Climbing
3 toolsGearing, ride files and grade conversion between systems.
- Cyclists / Commuters
Bicycle Gear Ratio Calculator
Enter chainrings, cassette sprockets, wheel size, and cadence to get speed for every gear combo. Gear chart, cadence slider, compare setups.
- Cycling / Triathlon
FIT File Parser & Viewer
GPS route map, elevation and HR charts, full data table, CSV export. Nothing uploaded, no account needed.
- Rock Climbers
Climbing Grade Converter
Convert between YDS, French, UIAA, Ewbank, V-scale, and Font climbing grades. Visual grade ladder and difficulty percentile. Works offline.
Recovery, Heat & Cold
5 toolsTimers and reference calculations for sauna, cold plunge and float sessions, plus readings from a wearable.
- Wellness / Athletes
Cold Plunge & Sauna Timer
Choose a protocol (Huberman, basic contrast, Wim Hof) or build your own phase sequence. Session log stored in your browser.
- Cold Exposure Practitioners
Cold Plunge Protocol Timer
Enter water temperature to get a recommended session length from published cold-exposure protocols, plus a running countdown timer.
- Wellness / Float Centre Owners
Float Tank Epsom Salt Calculator
Enter tank volume and target specific gravity to get exact kg of salt needed with a saturation check and 25kg bag count.
- Oura / WHOOP / Apple Watch Users
HRV Score Interpreter
Paste an RMSSD reading from a wearable to see a normalised 0-100 score, an age-matched percentile, a readiness label and a 7-day trend. It is a reference calculation and not medical advice.
- Desk Workers
Desk Job Step Count Offset Calculator
Enter your daily sitting hours to get a research-inspired daily step target for offsetting sedentary time.
Which tool do I need?
- Estimate your one-rep max1RM & Strength Standards
- Log sets, reps and total tonnageWorkout Volume & Tonnage Tracker
- Set protein, carb and fat targets for training and rest daysMacro Cycling Calculator
- Find your training paces from a race timeRunning Pace & Training Zone Calculator
- Plan splits for a raceRace Pace Split Calculator
- Count laps in the poolSwimming Lap Counter & Distance Tracker
- Compare gearing on two bikesBicycle Gear Ratio Calculator
- Read a Garmin, Wahoo or Polar activity fileFIT File Parser & Viewer
- Convert a climbing grade between systemsClimbing Grade Converter
- Time a sauna or cold plunge sessionCold Plunge & Sauna Timer
- Calculate Epsom salt for a float tankFloat Tank Epsom Salt Calculator
Fitness & Training FAQ
How do I estimate a one-rep max?
Enter the weight and reps from a set into the 1RM calculator. It estimates your one-rep max, compares it with strength standards and shows Wilks and DOTS scores.
How are the running training zones calculated?
The training zones calculator takes a recent race result and applies the Jack Daniels VDOT methodology. It returns five pace zones and a Zone 2 easy pace.
What is the difference between even, negative and positive splits?
The race pace split calculator plans all three. Even splits hold one pace, negative splits run the second half faster and positive splits run it slower, and it shows per-km or per-mile splits with a pace chart.
Can I convert climbing grades between countries?
Yes. The climbing grade converter translates between YDS, French, UIAA, Ewbank, V-scale and Font grades and shows a visual grade ladder.
Can I open a Garmin FIT file without uploading it?
Yes. The FIT file parser reads Garmin, Wahoo and Polar files in your browser and shows the GPS route, elevation and heart rate charts, and a data table you can export as CSV.
Do the recovery and wearable tools give medical advice?
No. The HRV, cold plunge, sauna and step tools are reference calculations and timers. Speak to a healthcare provider about your own health.
Related categories
Last updated: September 30, 2026