Fitness and training

Estimate exercise energy, strength, heart-rate zones, running pace and aerobic fitness.

• Calories Burned Calculator

  Estimate the energy an activity uses from its published MET value, your weight and how long you spent.

• One Rep Max Calculator

  Estimate your one-rep max from a submaximal set with the Epley, Brzycki, Lombardi and O’Conner equations.

• Target Heart Rate Calculator

  Work out a training heart rate zone from the Tanaka maximum and the Karvonen reserve method, with 220 minus age shown for comparison.

• Running Pace Calculator

  Turn a distance and a finish time into pace and speed, with Riegel equivalent times over the standard race distances.

• VO2 Max Calculator

  Estimate VO2 max from the Cooper twelve-minute run, the Rockport one-mile walk or the resting heart rate ratio.

• Steps to Miles Calculator

  Turn a step count into miles or kilometres using your own measured step length, or work out how many steps a distance takes.

• Bike Gear Ratio Calculator

  Work out a bicycle gear ratio from the chainring and cog, and with your wheel size, gear inches, development per pedal turn and speed at a cadence.

• Wilks Calculator (IPF GL Points)

  Score a powerlifting total or bench press against bodyweight with the IPF GL formula, the points system the IPF uses in place of Wilks.

• Cycling Power Calculator

  Estimate the power needed to ride at a steady speed from air drag, rolling resistance, bearing friction and gradient, using the Martin et al. road cycling model.

• Marathon Fuel Calculator

  Turn an hourly carbohydrate target into the number of gels or chews to carry for your race time, and how often to take one.

• Sweat Rate Calculator

  Work out how much you sweat per hour from your weight before and after exercise, what you drank and the time, with sodium lost if you know your sweat sodium.