13 free calculators — 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 calculatorFitness calculators: Running pace, one-rep max estimates, calories burned and heart-rate training zones for your workouts. Browse 13 free tools for fitness tasks. Enter values for instant results with formulas shown. No signup needed.
Advertisement
AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID
| Calculator | What It Does | Formula |
|---|---|---|
| Pace Calculator | Convert between race distance, pace and finish time — solve any missing piece. | pace = finish time ÷ distance; projections multiply pace by each race distance |
| One Rep Max Calculator | Estimate your 1RM from any set you can lift, plus training percentages. | Epley: 1RM = weight × (1 + reps ÷ 30) |
| Calories Burned Calculator | Estimate exercise energy expenditure using MET values for common activities. | kcal/min = MET × 3.5 × body-kg ÷ 200; total × minutes |
| Target Heart Rate Calculator | Find your training heart-rate zones from maximum heart rate estimates. | Max HR ≈ 220 − age; Karvonen zone = RHR + %(MaxHR − RHR) |
| VO₂ Max Calculator | Estimate aerobic capacity from a 12-minute run or 1.5-mile (2.4 km) time trial. | Cooper: VO₂ = (meters − 504.9) ÷ 44.73 · Time trial: VO₂ = (483 ÷ minutes) + 3.5 |
| Marathon Pace Calculator | Calculate marathon pace from goal time or pace — see per km, per mile, splits and finish time. | Pace per km = totalMinutes / distanceKm; per mile = paceKm *1.609 |
| Max Heart Rate Calculator | Estimate max heart rate from age using 220-age and Tanaka formulas — see zones for training. | 220-age and Tanaka: 208 -0.7*age; Zones 50-85% of max |
| Step Counter Calculator | Convert steps to distance, calories and time — see km, miles, calories and hours from steps and stride. | Distance = steps*stride; Calories ~ 0.04*steps for 70kg adjusted by weight/70; Time ~ steps/130 per minute |
| Bench Press Calculator | Estimate one-rep max bench press from weight and reps using Epley formula — see 1RM and training percentages. | Epley: 1RM = weight * (1 + reps/30); Training % = 1RM*0.7 to 0.9 |
| Cycling Speed Calculator | Calculate cycling speed from distance and time — see km/h, mph, pace per km and calories for cycling. | Speed = distance / timeHours; Pace = time/distance; Calories ~ MET*weight*timeHours (cycling 8 MET moderate) |
| Calories Burned Running Calculator | Calculate calories burned running from distance, weight, pace and time — see calories, per km and per hour. | Calories ≈ 1 kcal/kg/km * weight * distance (running ~1, walking 0.5) |
| Heart Rate Variability Calculator | Estimate HRV status from RMSSD and age — see RMSSD, category and recovery readiness. | Category by age-adjusted RMSSD: 20-30y >60 high, 50-60 moderate, <30 low; decreases ~5ms per decade |
| Daily Step Goal Calculator | Calculate personalized daily step goal from baseline, goal, weight and activity — see steps, distance and calories. | Goal steps = baseline + increment where loss +3000, fitness +2000, maintain +0, ramp over weeks |
Advertisement
AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID