Fitness calculators

Enter a treadmill speed and incline to estimate gross oxygen cost, or choose a target oxygen cost and solve for the required speed or incline. The calculator also translates the workload into METs, pace, distance, vertical gain, and an approximate calorie cost.

Enter the average workload and heart rate from the first and second halves of a steady segment. The calculator reports the signed Pa:Hr or Pw:Hr drift, the efficiency factors behind it, and whether pacing or duration makes the test harder to trust.

Calculate a completed session’s Banister TRIMP from active time and average heart rate, or plan the duration or average heart rate that mathematically reaches a target load.

Enter three recent maximal cycling efforts to fit critical power and W′ from the work-time model. The results include fit diagnostics plus a predicted power for a chosen duration or modeled time above critical power.

Use a recent race result and your typical weekly training distance to estimate a marathon time with the Vickers–Vertosick model. Add a second result at a different distance to include your own rate of slowing as races get longer.

Enter body mass and all six 35-meter sprint times to estimate RAST anaerobic power, fatigue index, percentage decrement, and per-sprint power loss.

Enter two or three recent maximal running trials to estimate critical speed and D-prime from the distance-time model. The calculator also predicts a target-distance time and reverses the model for a target-duration interval.

Use a weigh-in sweat test to estimate your sweat rate and turn it into a target-based drinking plan for a future session. The calculator accounts for fluid you drank and urine you produced during the test.

Enter seven days of duration and session RPE to turn the week into daily load, weekly load, monotony, strain, and load variability. Rest days stay in the calculation so the week is treated as a complete planning window.

Enter your current and previous set, rep, and weight numbers to compare total volume and see how much the workload changed.