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13 tools — Running pace, one-rep max estimates, calories burned and heart-rate training zones for your workouts.
Convert between race distance, pace and finish time — solve any missing piece.
Use calculatorEstimate your 1RM from any set you can lift, plus training percentages.
Use calculatorEstimate exercise energy expenditure using MET values for common activities.
Use calculatorFind your training heart-rate zones from maximum heart rate estimates.
Use calculatorEstimate aerobic capacity from a 12-minute run or 1.5-mile (2.4 km) time trial.
Use calculatorCalculate marathon pace from goal time or pace — see per km, per mile, splits and finish time.
Use calculatorEstimate max heart rate from age using 220-age and Tanaka formulas — see zones for training.
Use calculatorConvert steps to distance, calories and time — see km, miles, calories and hours from steps and stride.
Use calculatorEstimate one-rep max bench press from weight and reps using Epley formula — see 1RM and training percentages.
Use calculatorCalculate cycling speed from distance and time — see km/h, mph, pace per km and calories for cycling.
Use calculatorCalculate calories burned running from distance, weight, pace and time — see calories, per km and per hour.
Use calculatorEstimate HRV status from RMSSD and age — see RMSSD, category and recovery readiness.
Use calculatorCalculate personalized daily step goal from baseline, goal, weight and activity — see steps, distance and calories.
Use calculatorRunning pace, one-rep max estimates, calories burned and heart-rate training zones for your workouts.
Use these fitness calculators to compare scenarios with the formula visible on every tool. Each calculator includes a worked example so you can verify the inputs and understand what changes the result.
Results are planning estimates from standard formulas. For medical, financial, legal or structural decisions, use the calculator as a starting point and confirm important decisions with a qualified professional.
| Calculator | What It Does |
|---|---|
| Pace Calculator | Convert between race distance, pace and finish time — solve any missing piece. |
| One Rep Max Calculator | Estimate your 1RM from any set you can lift, plus training percentages. |
| Calories Burned Calculator | Estimate exercise energy expenditure using MET values for common activities. |
| Target Heart Rate Calculator | Find your training heart-rate zones from maximum heart rate estimates. |
| VO₂ Max Calculator | Estimate aerobic capacity from a 12-minute run or 1.5-mile (2.4 km) time trial. |
| Marathon Pace Calculator | Calculate marathon pace from goal time or pace — see per km, per mile, splits and finish time. |
| Max Heart Rate Calculator | Estimate max heart rate from age using 220-age and Tanaka formulas — see zones for training. |
| Step Counter Calculator | Convert steps to distance, calories and time — see km, miles, calories and hours from steps and stride. |
| Bench Press Calculator | Estimate one-rep max bench press from weight and reps using Epley formula — see 1RM and training percentages. |
| Cycling Speed Calculator | Calculate cycling speed from distance and time — see km/h, mph, pace per km and calories for cycling. |
| Calories Burned Running Calculator | Calculate calories burned running from distance, weight, pace and time — see calories, per km and per hour. |
| Heart Rate Variability Calculator | Estimate HRV status from RMSSD and age — see RMSSD, category and recovery readiness. |
| Daily Step Goal Calculator | Calculate personalized daily step goal from baseline, goal, weight and activity — see steps, distance and calories. |