Fitness
Comprehensive athletic training calculators for workout splits, tonnage volume, one-rep max, running/cycling/swimming pace, race predictions, cardio calories, plate math, and recovery planning.
Free online Fitness tools.
10K Pace Calculator
Calculate the pace per km/mile needed for your target 10K (10km) race finish time.
5K Pace Calculator
Calculate the pace per km/mile needed for your target 5K (5km) race finish time.
Cycling Calorie Calculator
Calculate energy expenditure for outdoor road cycling, mountain biking, commuting, and stationary indoor spin classes based on speed, power wattage, and weight.
Cycling Pace Calculator
Calculate cycling pace per km/mile and average speed from ride distance and time.
Cycling Speed Calculator
Calculate average cycling speed in km/h and mph from ride distance and time.
Elevation Gain Calculator
Calculate total elevation gain and average grade percentage for a hiking or trail running route.
Exercise Progress Calculator
Track strength progress over time by comparing training tonnage (weight × reps) between two checkpoints.
Exercise Volume Calculator
Calculate total training tonnage (Sets × Reps × Weight), relative intensity, and weekly progression across compound lifts and accessory movements.
Half Marathon Pace Calculator
Calculate the pace per km/mile needed to hit your target half marathon (21.0975km) finish time.
Hiking Calories Calculator
Estimate calories burned hiking based on terrain difficulty, pack weight, body weight, and duration.
Hiking Pace Calculator
Calculate hiking pace per km/mile and average speed for trail planning.
Marathon Pace Calculator
Calculate the exact pace per km/mile needed to hit your target full marathon (42.195km) finish time.
One Rep Max Calculator
Calculate theoretical 1RM maximum strength across seven validated scientific equations (Epley, Brzycki, Lander, Lombardi, Mayhew, OConner, Wathan).
Race Time Predictor
Predict your finish time at a new race distance from a recent result using Riegel's endurance formula.
Recovery Time Calculator
Estimate muscle recovery time needed before training the same muscle group again, based on muscle size, intensity, and training experience.
Running Calories Calculator
Estimate calories burned running based on body weight, pace, and duration using MET values from the Compendium of Physical Activities.
Running Distance Calculator
Calculate total distance covered based on duration and running speed, track lap conversions (400m track), treadmill calibration, and cadence step estimates.
Running Pace Calculator
Calculate running pace (minutes per km or mile), finish times, and kilometer splits for 5K, 10K, Half Marathon, Full Marathon, or custom distances.
Running Speed Calculator
Convert running distance and time into pace per km/mile and average speed in km/h and mph.
Swimming Calories Calculator
Estimate calories burned swimming by stroke type, intensity, body weight, and duration.
Swimming Pace Calculator
Calculate swim pace per 100m/100yd and average speed from distance and time.
Training Frequency Calculator
Get recommended weekly training sessions and set-volume landmarks based on your primary training goal.
Training Load Calculator
Calculate Acute:Chronic Workload Ratio (ACWR), session Rating of Perceived Exertion (sRPE), fatigue index, and overtraining injury risk boundaries.
Training Max Calculator
Calculate your training max (commonly 85-90% of 1RM) for percentage-based programs like 5/3/1.
Walking Calorie Calculator
Calculate exact calories burned walking based on body weight, walking speed (casual, moderate, brisk, power walking), incline grade, and total duration/steps.
Walking Pace Calculator
Calculate walking pace per km/mile and average speed from distance and time.
Weekly Workout Tracker
Track weekly sessions, muscle group frequency, set completions, workout duration, and cumulative training adherence with visual progress rings.
Weightlifting Plate Calculator
Calculate exactly which barbell plates to load per side to reach your target total weight.
Workout Duration Calculator
Estimate total gym session length from your number of exercises, sets, working time, rest periods, and warm-up.
Workout Planner
Design structured 3 to 6 day training routines across Push/Pull/Legs, Upper/Lower, Full Body, and Bodypart Bro Splits with volume recommendations.
Workout Rest Timer
Interactive between-set rest timer with preset intervals for strength (3-5 min), hypertrophy (60-90 sec), and endurance (30-45 sec) with audio/visual alerts.
Free online Fitness Tracking tools.