Fitness
Training calculators for runners, cyclists, swimmers and lifters — validated formulas from sports science literature.
Running Pace Calculator
Calculate your running pace per kilometre and per mile from any distance and finish time, plus average speed and even 5K and 10K split times.
Marathon Time Predictor
Predict your marathon, half marathon, 10K and 5K times from a recent race result using the Riegel formula T2 = T1 × (D2/D1)^1.06. Free and instant.
Cycling Power Calculator
Estimate the power in watts needed to ride at a given speed from rider weight, bike weight and road gradient, using a standard physics model. Plus W/kg.
Bike Gear Ratio Calculator
Calculate bicycle gear ratio, gear inches, development and speed from chainring, cog, wheel circumference and cadence.
FTP Calculator
Calculate cycling FTP from a 20-minute power test using the 95% convention, with Coggan's 7-zone power training zones.
Swimming Pace Calculator
Calculate your swimming pace per 100 m and per 100 yd from any distance and time, plus average speed and a projected 1500 m time. Free and instant.
SWOLF Calculator
Calculate your SWOLF score from time and stroke count per pool length to track swimming efficiency — lower scores indicate greater efficiency.
1RM Calculator
Estimate your one-rep max from a submaximal set using the Epley, Brzycki, Lombardi and Mayhew formulas, with 90/80/70% training-load percentages.
Wilks Calculator
Calculate your Wilks score to compare powerlifting totals fairly across bodyweights and sexes, using the original Wilks coefficient formula.
DOTS Calculator
Calculate your DOTS score, the bodyweight-adjusted powerlifting formula that replaced Wilks as USA Powerlifting's official scoring system.
TDEE Calculator
Calculate your Total Daily Energy Expenditure with the Mifflin-St Jeor equation and standard activity multipliers. Maintenance, loss and gain estimates.
VO2 Max Calculator
Estimate your VO2 max from the Cooper 12-minute run test and compare it with Cooper Institute fitness norms by age and sex. Free and instant.
Calories Burned Calculator
Estimate calories burned for 24 activities using MET values from the 2011 Compendium of Physical Activities. By body weight and duration, free and instant.
Recovery Heart Rate Calculator
Calculate your 1-minute heart-rate recovery (HRR1) after exercise, referenced against the Cole et al. (1999) NEJM risk threshold.
Rockport Walk Test Calculator
Estimate VO2 max from the Rockport 1-mile walk test using the Kline et al. (1987) equation, with Cooper Institute-style fitness norms.
Harvard Step Test Calculator
Calculate your Physical Fitness Index from the Harvard Step Test using recovery heart-rate counts, with standard classification bands.
Push-Up Test Calculator
Score your push-up test result against standard age- and sex-specific norms for muscular endurance, from poor to excellent.
Steps to Distance Calculator
Convert step count to walking distance in kilometres and miles, using a height-based stride-length estimate or your own measured stride.
Steps to Calories Calculator
Estimate calories burned from a step count using MET-based walking energy expenditure, adjusted for body weight and walking pace.
Treadmill Calorie Calculator
Estimate calories burned on a treadmill using the ACSM walking and running metabolic equations, with automatic mode switching by speed.