⚡ Interval Training Calculator Design optimal HIIT protocols, calculate heart rate zones, and use our real-time interval timer for science-backed workouts 🎯 Protocol Designer 📚 Protocol Library ⏱️ Live Timer 💓 HR Zones 🎯 Primary Training Goal Fat Loss / Metabolic ConditioningAerobic Endurance (VO2max)Anaerobic Power / SpeedGeneral Fitness & Health ⚡ Your Fitness Level Beginner … Read more
🚶♂️ Japanese Interval Walking Calculator Science-backed interval walking training (IWT) with personalized heart rate zones, real-time timer, and progressive training plans 📊 IWT Calculator ⏱️ Walking Timer ⚙️ Custom Intervals 📅 Training Plan 👤 Your Age 💓 Resting Heart Rate (optional, for accuracy) ⚡ Your Fitness Level Beginner – New to exerciseIntermediate – Regular exerciserAdvanced … Read more
🏃♂️ Physical Activity Calculator Track your daily activities, calculate calories burned, and meet WHO health guidelines 📊 Daily Activity Tracker 📅 Weekly Goal Tracker 🎚️ Activity Level (PAL) 📈 Progress & History ℹ️ Track Activities: Add all your activities for today to see total calories burned and intensity breakdown. ⚖️ Your Weight KG LBS Used … Read more
⏱️ Tempo & TUT Calculator Master your Time Under Tension for maximum muscle growth and strength gains ⏱️ Tempo Calculator 📊 TUT Calculator 💪 Workout Analyzer ℹ️ Tempo Notation: Format is [Eccentric]-[Pause Bottom]-[Concentric]-[Pause Top]. Example: 3-1-2-0 means 3 seconds down, 1 second pause, 2 seconds up, no pause at top. 3-1-2-0 ⬇️ Eccentric (Lowering Phase) … Read more
🏋️ Progressive Overload Calculator Plan your strength gains with science-backed progression strategies. Track weight, reps, and volume increases over 12 weeks. ⚖️ Weight Progression 📊 Rep/Set Progression 📈 Multi-Variable Tracker Exercise Bench PressIncline Bench PressOverhead PressDumbbell Press Barbell RowPull-UpsLat PulldownDeadlift SquatFront SquatLeg PressRomanian Deadlift Bicep CurlTricep ExtensionLeg CurlLeg Extension Current Weight LBS KG Current Reps … Read more
Muscle Recovery Calculator Calculate precise recovery times based on training intensity, volume, and muscle group. Optimize your workout schedule for maximum gains and injury prevention. Recovery Calculator Recovery Tracker Training Schedule 🎯 Muscle Group Trained Select muscle group…Chest (Pectorals)Back (Lats, Traps)Shoulders (Deltoids)BicepsTricepsQuadricepsHamstringsGlutesCalvesAbs (Core) Select the primary muscle you trained 🔥 Training Intensity Select intensity…Light (60-70% … Read more
⚠️ Overtraining Risk Calculator Science-based assessment tool to identify warning signs and prevent training burnout 📅 Training Frequency Select frequency1-2 days per week3-4 days per week5-6 days per week7 days per weekMultiple sessions daily How often do you train each week? 💪 Training Intensity Select intensityLight (RPE 4-5)Moderate (RPE 6-7)High (RPE 8-9)Maximal (RPE 9-10) Average … Read more
Training Volume Calculator: Calculate Your Workout Load & Track Progress Training Volume Calculator Calculate your workout volume and get personalized training recommendations Exercise 1 × 🏋️ Exercise Name 🔢 Sets 🎯 Muscle Group Select muscle groupChestBackLegsShouldersArmsCoreFull Body 💪 Reps per Set 🧠 Effort Level (RPE) Select effortRPE 6 – Easy (4+ reps left)RPE 7 – … Read more
Sets and Reps Calculator Find your optimal training protocol and calculate your one-rep max 💡 Complement your training with our Workout Intensity Calculator for comprehensive training guidance Training Guide 1RM Calculator 🏋️♂️ Maximal Strength 1-6 Reps 3-5 sets per exercise Best for building raw power and strength. Use heavy weights that challenge you within 1-6 … Read more
Warmup Calculator Generate personalized warmup routines based on your exercise type and fitness level 🏃 Exercise Type Select Exercise TypeCardio/EnduranceStrength TrainingHIIT/CircuitSports/AthleticYoga/FlexibilityPowerliftingRunning/JoggingCyclingSwimming Choose your main activity type 💪 Fitness Level Select Fitness LevelBeginner (0-6 months)Intermediate (6-24 months)Advanced (2+ years)Elite/Professional Your training experience level ⏱️ Session Duration Select Duration30 minutes or less30-60 minutes60-90 minutes90+ minutes Total planned … Read more