Sport & Fitness calculators
34 browser-based sport & fitness calculators and utilities. Every formula runs locally - no upload, no sign-up, no tracking of the numbers you type.
All sport & fitness tools
33 tools, each runs locally in your browser. Click any card to open it.
John Hollinger's PER. Overall single-number player rating.
Bicep Curl 1RM Calculator takes pace, distance, heart rate, weight and returns the matching bicep curl 1rm result. Run…
Cadence and gear inches from your speed and gear setup.
Pick the right bike size by height. Get exact frame cm for road bikes and S/M/L for mountain or hybrid.
Bowling Average Calculator computes age in years/months/days from birth date, target date. Runs entirely in your brows…
Calories Burned Cycling Calculator computes daily calorie target from age, sex, weight, height, activity level. Runs e…
A Climbing Grade Converter converts data from one format to another using a deterministic mapping. It parses the input…
Cycling FTP Power Zones takes pace, distance, heart rate, weight and returns the matching cycling ftp power zones resu…
USGA: best 8 of last 20 differential rounds × 0.96 = handicap.
Compare the long term cost of a gym membership against a home gym setup over your planning horizon.
Heart Rate Zones Calculator computes zone 1 to 5 BPM ranges from age, resting heart rate. Runs entirely in your browse…
Marathon Fueling Calculator takes pace, distance, heart rate, weight and returns the matching marathon fueling result.…
Marathon Pace Calculator computes pace per mile or km from distance, time. Runs entirely in your browser. No login, no…
Plan fuel stops for any motorcycle ride. Get total gallons, number of fillups, and trip cost in seconds.
0-158.3 scale. Above 100 elite. NFL avg ~90.
One Rep Max (1RM) takes pace, distance, heart rate, weight and returns the matching one rep max (1rm) result. Runs ent…
Pace Calculator computes pace per mile or km from distance, time. Runs entirely in your browser. No login, no tracking…
Powerlifting Wilks Score takes pace, distance, heart rate, weight and returns the matching powerlifting wilks score re…
T2 = T1 × (D2/D1)^1.06 - Riegel's formula. Most accurate predictor.
Rowing Pace Calculator computes pace per mile or km from distance, time. Runs entirely in your browser. No login, no t…
Optimal: 170-185 steps per minute. Under 165 = overstriding.
P = F × v. Watts produced during sprinting from mass + acceleration.
Swim Pace Calculator computes pace per mile or km from distance, time. Runs entirely in your browser. No login, no tra…
Swimming CSS Pace Calculator computes pace per mile or km from distance, time. Runs entirely in your browser. No login…
A Swimming Stroke Rate Calculator computes swimming stroke rate from the inputs you provide.
Mild: 2-4 weeks · Moderate: 6-12 weeks · Chronic: 6+ months.
VO2 Max Calculator (Cooper + Rockport) computes estimated VO2 max from age, sex, recent run pace or step test. Runs en…
W/kg is the great cycling equalizer. 4 W/kg = strong amateur. 6+ W/kg = pro.
Estimate your one-rep max from weight and reps using the Epley and Brzycki formulas side by side.
Calculate running pace per mile and per kilometre from distance and finish time.
Convert sustained cycling power and body weight into W/kg with Coggan rider category labels from recreational to pro.
Calculate the Wilks 2020 powerlifting score from sex, body weight, and total lifted using the official polynomial coef…
Calculate swimming pace per 100 metres and per 100 yards. Supports SCM, SCY, and LCM pool courses.
About sport & fitness
Sport and fitness calculators cover the formulas trainers, runners, cyclists, and lifters reference daily: 1RM (Epley, Brzycki, Lombardi), VO2 max from race times (Daniels' VDOT), pace and split prediction (Riegel), heart-rate zones (Tanaka, Karvonen, MAF), cycling FTP and power-to-weight, Wilks score for powerlifting, Cooper test, target weight cut for boxing or MMA, and basic protein-intake targets for hypertrophy vs maintenance.
Use these when programming a hypertrophy block from a fresh 1RM test, setting marathon pace zones from a 5k time, picking lactate-threshold and VO2 max intervals from your max HR, computing watts/kg for a Zwift category placement, or planning a 5% water + 3% glycogen weight cut over 4 weeks.
Sources: Daniels' Running Formula, NSCA Essentials of Strength and Conditioning, ACSM Guidelines, Tanaka 2001 max-HR study, Coggan training zones, IPF Wilks 2020 formula. SI and imperial units both supported.
Common use cases
Real scenarios where the sport & fitness calculators in this category earn their keep.
1RM from a working set
Estimate 1RM from a set of any rep count (3-12 most accurate) using Epley (1RM = w × (1 + reps/30)) or Brzycki (1RM = w × 36/(37-reps)). The tool runs both.
Marathon pace from a 10k time
Riegel's formula: T₂ = T₁ × (D₂/D₁)^1.06. Predicts a target race time at any distance from a recent shorter race. Use to set pacing zones for the next training block.
VO2 max from a Cooper test
12-minute run distance in meters: VO2max = (distance - 504.9) / 44.73 ml/kg/min. The tool also converts to a race-equivalent VDOT.
Heart-rate zones
Max HR = 208 - 0.7 × age (Tanaka, more accurate than the old 220-age). Five zones from recovery (50-60%) to VO2 max (90-95%) and neuromuscular (95-100%).
Cycling power-to-weight
Watts per kg at FTP. 2.5-3.5 recreational, 3.5-4.5 club racer, 4.5-5.5 cat 1/2, 6+ pro. The FTP tool converts a 20-min average watts to FTP and to W/kg.
Key terms
Glossary for the formulas and conventions these tools use.
- 1RM
- One Rep Max. The most weight you can lift for one full-range repetition. Estimated from sub-maximal sets via Epley or Brzycki.
- VO2 max
- Maximum volume of oxygen the body can use per minute per kg of body weight. Best single predictor of endurance performance.
- FTP
- Functional Threshold Power. Watts a cyclist can sustain for 1 hour. Approximated as 95% of a 20-minute time-trial average.
- Wilks score
- Powerlifting coefficient that normalises total lifted across body weights for comparison across weight classes.
- Riegel formula
- T₂ = T₁ × (D₂/D₁)^1.06. Predicts race time at a new distance from a recent race time. Best for 5k-marathon transitions.
- Max HR
- Maximum heart rate. Tanaka: 208 - 0.7 × age. More accurate than the older 220 - age, especially in trained adults over 40.
- Mifflin-St Jeor BMR
- Same equation the health-medical calculators use. Foundation for the calorie target on a cut, recomp, or bulk.
Frequently asked questions
Short answers to the most common sport & fitness questions.