[ free.tools ]

10K pace chart from 35 to 70 minutes. Read your goal time across to the pace per km and per mile it needs, wit

5K pace chart from 16 to 35 minutes. Read your goal time across to the pace per km and per mile it needs, with

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

Half marathon pace chart from 1:20 to 3:00. Read your goal time across to the pace per km and per mile it need

Marathon pace chart from 2:45 to 6:00. Read your goal time across to the pace per km and per mile it needs, pl

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

Running pace chart in min/km and min/mile. See what one pace produces at 5K, 10K, half and full marathon, then

Riegel, Cameron and Daniels VDOT predict different marathon times from the same 5K. See each formula, what it

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

Enter a target age grade percentage, your age and sex, and get the 5K, 10K, half or marathon time you need to

Enter a VDOT score and get the equivalent 5K, 10K, half and marathon times plus easy and threshold pace, with

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

The Running Calorie Calculator estimates calories burned from body weight and distance, with net and gross fig

Film 15-20 seconds on a treadmill from the side and get cadence, foot landing, knee bend, lean and bounce meas

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 one race time and get your VDOT, Daniels training paces (easy, marathon, threshold, interval, repetition

Estimate what a change in body weight does to your 5K, 10K, half or marathon time, from measured data rather t

Film 20-30 seconds of pedaling from the side. The analyzer reads your knee, torso, elbow and shoulder angles,

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

Turn your FTP into cycling power zones in watts and W/kg: Coggan 7 zones, sweet spot or Seiler 3-zone polarize

Stationary bike calorie calculator from Compendium MET values at six wattage bands, for 60, 70 and 90 kg, with

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

Strength standards for 12 lifts, men and women, beginner to elite by bodyweight, age-adjusted from 40, plus th

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 erg time from a 500 m, 1k, 5k, 6k or 10k piece, with the target split, watts and 500 m checkpo

Concept 2 split to watts, watts to split, distance and time to pace, plus calories. RowErg, SkiErg and BikeErg

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

Rowing calorie calculator from Compendium MET values at four erg wattage bands, for 60, 70 and 90 kg, with the

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

Cooper test calculator: run 12 minutes, enter the metres, get your VO2 max from (distance minus 504.9) divided

Harvard step test calculator: 5 minutes on a 20 inch step at 30 steps a minute, three recovery pulse counts, a

Calculate your five heart rate training zones three ways: percent of max HR, Karvonen with resting HR, or thre

Max heart rate calculator with three formulas side by side: 220 minus age, Tanaka and Gulati. A table by age s

Queens College step test calculator with the McArdle 1972 equations: 3 minutes of stepping on a 16.25 inch ben

Rockport walk test calculator using the Kline 1987 equation: walk one mile as fast as you can, enter your time

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

The Zone 2 Calculator gives you a starting heart rate band from your max HR or age, then verifies your real ce

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

Calories burned calculator built on the Compendium of Physical Activities. Pick one of 46 activities, enter bo

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

Hiking calorie calculator using Compendium MET values. Calories per hour on cross country trail and on 1 to 5

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

MET calculator with 46 Compendium activities and their codes. The MET to calorie formula written out, a MET va

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

Treadmill calorie calculator from Compendium MET values. Calories per hour at seven walking speeds and four ru

Walking calorie calculator using Compendium MET values. Calories burned walking at four paces for 60, 70 and 9

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