Free workout tools
Do the training math. Keep the context.
Fast calculators for lifting, running, cardio, and weekly planning—each with the formula and limitations in plain language.
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Free strength calculator
One-rep max calculator
Estimate your one-rep max from weight and reps using Epley and Brzycki formulas, then see practical training percentages.
March 26, 2026 · Interactive · Free
Free lifting calculator
Barbell plate calculator
Enter a target barbell weight and see which standard plates to load on each side for common pound or kilogram bars, including any remainder.
March 19, 2026 · Interactive · Free
Free training calculator
Workout volume calculator
Calculate lifting volume load, total reps, and weekly tonnage from sets, reps, weight, and training frequency.
March 12, 2026 · Interactive · Free
Free effort calculator
RPE and RIR calculator
Convert lifting RPE to reps in reserve, then estimate a rough one-rep max from load, completed reps, and the reps you had left.
March 5, 2026 · Interactive · Free
Free running calculator
Running pace calculator
Calculate running pace per mile and kilometer, speed, finish time, and common split times from distance and duration.
February 26, 2026 · Interactive · Free
Free cardio calculator
Heart-rate zone calculator
Estimate five training zones using heart-rate reserve, resting heart rate, and measured or age-predicted maximum heart rate.
February 19, 2026 · Interactive · Free
Free activity calculator
Calories burned calculator
Estimate exercise calories from activity MET value, body weight, and duration with transparent assumptions.
February 12, 2026 · Interactive · Free
Free schedule builder
Weekly workout frequency planner
Create a simple weekly training structure from available days and your strength, endurance, sport, and recovery priorities.
February 5, 2026 · Interactive · Free
Free lifting calculator
Warm-up set calculator
Build a practical barbell warm-up ramp from your working weight, available loading increment, exercise, and planned working-set reps.
November 13, 2025 · Interactive · Free
Free recovery calculator
Rest between sets calculator
Estimate a useful rest range from your training goal, exercise type, and set effort, with a readiness check that matters more than a stopwatch.
November 20, 2025 · Interactive · Free
Free session planner
Workout duration calculator
Estimate how long a strength workout will take from exercises, sets, rep speed, rest periods, warm-up, and transitions between movements.
November 27, 2025 · Interactive · Free
Free powerlifting calculator
DOTS score calculator
Calculate a DOTS score from bodyweight and squat-bench-deadlift total in pounds or kilograms, with the exact coefficient method shown.
December 4, 2025 · Interactive · Free
Free running calculator
Race time predictor
Predict a race time and target pace from a recent performance using the Riegel model, with clear warnings about long-distance extrapolation.
December 11, 2025 · Interactive · Free
Free exercise finder
Exercise substitution finder
Find practical exercise alternatives by movement pattern and available equipment, including what each substitution preserves and changes.
December 18, 2025 · Interactive · Free