[ free.tools ]

Get your WMA age-graded percentage and open-age equivalent time for any race distance. See your standard from

Check your Boston Marathon qualifying standard by age and sex, your margin, and the buffer recent cutoffs need

Adjust your goal running pace for heat and humidity, altitude and wind, with a per-factor breakdown. Free envi

Convert your pace on a hill into the flat-equivalent pace using the Minetti energy-cost model. Works uphill an

Turn a goal time into a per-km or per-mile pace band with even, negative or positive splits and a running cloc

Predict your 5K, 10K, half, or marathon time from a recent race using Riegel's formula. Free running race time

Set run and walk intervals and paces to get your effective pace and predicted finish time over any distance. F

Work out stride length and step length from your cadence and speed, or find the cadence for a target stride. F

Estimate calories burned running from body weight and distance, with net and gross figures and an optional pac

Convert a distance and time into pace per kilometre and per mile, plus speed in km/h and mph. Free running pac

Convert a swim time between short course yards, short course metres and long course metres for any event. Free

Calculate your Critical Swim Speed from a 400m and 200m time trial, then get your swim training paces per 100m

Build swim send-off times from a target pace per 100, rep distance and rest. Pairs with your CSS pace. Free, n

Turn any swim distance and time into pace per 100 and per 50, with split targets for your set. Free swim pace

Estimate calories burned swimming from body weight, session time, stroke and effort using research-based MET v

Calculate your SWOLF score from time and strokes per length, with a benchmark band by pool length and stroke.

Convert treadmill speed and incline into pace per km and mile, plus the equivalent flat outdoor pace at the sa

Calculate swim, bike, run, and transition splits for Sprint, Olympic, 70.3, and Ironman from your pace and spe

Enter a recent race time and get your VDOT score plus easy, marathon, threshold, interval, and repetition pace

Estimate cycling speed from power, or power from speed, with gradient, weight, aero position and rolling resis

Calculate VAM (metres climbed per hour), climb time and W/kg for any climb from gradient, length and power or

Critical Power Calculator: enter two maximal efforts to get your CP in watts and W-prime in kJ. See how it com

Estimate calories and kilojoules burned cycling from average power and duration, or from weight and effort if

Estimate your FTP from a 20-minute, 8-minute, or ramp test, then get your seven cycling power zones in watts.

Work out gear ratio, gear inches, metres of development and speed at any cadence for your chainring, cog and w

Turn Normalized Power, Average Power and FTP into Intensity Factor and Variability Index, plus TSS, with the N

Power-to-Weight Calculator turns your FTP and body weight into W/kg, the number that predicts climbing and rac

The Cycling Power Zones Calculator turns your FTP into the 7 Coggan training zones in watts, so you know exact

Get a recommended front and rear tire pressure from rider weight, tire width, surface and tire type. A transpa

Estimate your one rep max from any set, plus a full percentage table for programming your lifts. Free 1RM calc

Enter a target weight and bar and get the plates to load per side, with the nearest achievable weight if it is

Convert reps at RPE into estimated 1RM, %1RM and the weight for any reps-at-RPE target. Includes the standard

Convert an Olympic weightlifting total into a Sinclair score for fair comparison across body weights. Current

Find your true strength level. Compare your squat, bench, and deadlift 1RM to standards from 80M+ lifts, with

Calculate session tonnage and weekly hard sets per muscle, with MEV, MAV and MRV guideline bands. Free trainin

Build a warm-up ramp to any working weight with sensible percentages and reps, each set rounded to loadable pl

Calculate your Wilks score and modern DOTS points from your body weight and total. Compare strength fairly acr

Plan a HYROX Doubles race: station work split by each partner strength and per-station time targets to hit you

Predict your HYROX finish time and per-station splits from your 5k run time and experience level, including ru

See where your HYROX time ranks for your age, sex and division. Free age-graded percentile calculator, Open, P

Turn a 5k time into your HYROX compromised-run pace and run zones, plus ski and row erg zones in /500m. Free,

Predict your 2k, 5k, 10k and more from one known erg time using the Riegel model. Get the target /500m split a

Convert any rowing erg number into /500m split, watts, pace and calories. Works for the Concept2 RowErg, SkiEr

Adjust a rowing erg time for body weight with the Concept2 factor so lightweight and heavyweight scores compar

Calculate Training Stress Score from your duration, power, and FTP, plus your intensity factor. Free TSS calcu

Use the Weekly Volume Planner to map a 4-week block with smart 10% progression and a deload week so you train

Calculate your five heart rate training zones from max HR, or the more personalised Karvonen method with resti

Estimate your VO2 max from the Cooper 12-minute run test. Free VO2 max calculator, no lab, no sign-up. Plus ho

Calculate your basal metabolic rate with Mifflin-St Jeor or Harris-Benedict. The base your daily calories buil

Estimate body fat percentage with the US Navy tape method from neck, waist and hip. Get fat mass, lean mass an

Set a weight-loss goal and timeframe and get the daily calorie deficit and target intake, with a safe-rate che

Calculate your FFMI and normalized FFMI from weight, height and body fat. See where you sit against the natura

Estimate daily water from body weight, training hours and heat. The daily-intake companion to race-day sweat r

Estimate lean body mass with the Boer formula, or directly from weight and body fat percentage. Free lean body

Calculate daily protein in grams from body weight and goal, with a per-meal split. Athlete ranges for muscle,

Calculate maintenance calories from BMR and activity, with training-day and rest-day targets plus a surplus an

Carb Loading Calculator turns your body weight into daily carb grams and a per-meal split for events over 90 m

Calculate your daily calories and protein, fat, and carb targets from your body stats, activity, and goal. Fre

Use the Race Nutrition Planner to turn race duration into total carbs, fluid and sodium, plus per-hour targets

Race Weight Calculator estimates your projected race weight and fat to lose from current weight and body-fat p

Work out your sweat rate in litres per hour from a simple weigh-in, then learn exactly how much to drink on yo

The Brick Workout Generator builds a bike-then-run session for your race distance and training phase. Pick Spr

The Race Day Checklist builds a printable list by race type so nothing gets forgotten on race morning. Running

The Taper Calculator turns your peak weekly volume and taper length into a week-by-week plan so you arrive at