Fitness & Sports calculators
Running pace, one-rep max, heart rate zones, calories burned and training.
71 free tools
Most used
5/3/1 CalculatorGet your Wendler 5/3/1 training max and every working set for the cycleACFT Score Calculator (Army Fitness Test)Score all five Army Fitness Test events with the June 2025 tablesBeep Test CalculatorTurn your beep test level into an estimated VO2 max, distance and timeCalories Burned CalculatorSee how many calories any workout burns for your body weightFTP CalculatorEstimate functional threshold power from a 20-min, 8-min, ramp or CP testGolf Handicap CalculatorWork out your World Handicap System index and course handicapHeart Rate Zone CalculatorFind your max heart rate and five training zones in beats per minuteHIIT Interval TimerA free HIIT timer with work, rest, rounds, sets and audio countdownsOne Rep Max CalculatorEstimate your 1RM from any set and get a full percentage load chartPace CalculatorSolve for running pace, finish time or distance — with mile and km splitsRowing Split CalculatorConvert 500 m splits to watts, finish times and predicted 2k resultsRunning Splits CalculatorBuild an even, negative or positive split plan for any race and goal timeSteps to Calories CalculatorEstimate the calories your daily steps burn from height, weight and paceSteps to Miles ConverterTurn your daily step count into miles and kilometresTabata TimerClassic 20 seconds on, 10 off, 8 rounds — with beeps and multiple cyclesTreadmill Pace CalculatorConvert treadmill speed to pace per mile or km and race finish timesVDOT Running CalculatorTurn a race result into your Daniels VDOT and five training pacesVO2 Max CalculatorEstimate VO2 max from a field test and see how your fitness rates
More fitness & sports tools
40-Yard Dash Speed CalculatorConvert a 40 time into mph, km/h and split speedsBarbell Plate CalculatorSee exactly which plates to load on each side of the barBatting Average CalculatorGet AVG, OBP, SLG and OPS from a hitter’s stat line in secondsBike Gear CalculatorGear ratio, gear inches and speed at any cadence for your bikeBike Size CalculatorFind your road, mountain or hybrid frame size from height and inseamBike Tire Pressure CalculatorStarting tire pressures for road, gravel and MTB from weight and widthBowling Score CalculatorScore a ten-pin game frame by frame, with strikes, spares and max scoreBoxing Round TimerA free boxing and MMA round timer with rest periods and warning bellCalories Burned by Heart Rate CalculatorEstimate workout calories from your average heart rateCooper Test CalculatorEstimate VO2 max and your fitness rating from a 12-minute runCycling Power CalculatorEstimate the watts needed for any speed, gradient and riding positionDOTS CalculatorCompare powerlifting totals across bodyweights with the DOTS formulaEMOM TimerEvery-minute-on-the-minute and AMRAP timer for CrossFit-style workoutsERA CalculatorWork out a pitcher’s ERA, WHIP, K/9 and BB/9 in secondsGrade Adjusted Pace CalculatorConvert hill running pace into its flat-ground equivalentHeart Rate Recovery CalculatorMeasure how fast your heart rate drops 1 and 2 minutes after exerciseHiking Time CalculatorEstimate how long a hike will take using Naismith’s rule and ToblerMAF Heart Rate CalculatorFind your Maffetone 180-formula aerobic heart rate and training rangeMarathon Fueling CalculatorPlan carbs, gels and fluids per hour for race dayMET CalculatorTurn METs, weight and time into calories and weekly MET-minutesMuscle Gain Potential CalculatorEstimate your natural muscle ceiling and how fast you can get therePasser Rating CalculatorCalculate NFL and NCAA quarterback ratings from a stat lineProgressive Overload PlannerPlan week-by-week weight increases, deloads and your goal dateRace Time PredictorPredict your 5K, 10K, half and marathon times from one recent raceRucking Calorie CalculatorEstimate calories burned rucking with the military Pandolf equationRunning Cadence CalculatorLink cadence, step length and pace for any runStrength Standards CalculatorRate your squat, bench, deadlift and press from beginner to eliteSweat Rate CalculatorMeasure how much you sweat per hour and plan your drinkingSwim Pace CalculatorFind your pace per 100, race finish times and critical swim speedTraining Stress Score CalculatorCalculate TSS and intensity factor from power, heart rate or paceTriathlon Time CalculatorPredict your sprint, Olympic, 70.3 or Ironman finish timeVertical Jump CalculatorGet jump height and peak power from reach or hang timeWatts per Kg CalculatorWork out your cycling power-to-weight ratio and see where you rankWilks CalculatorCompare powerlifting totals across body weights with Wilks and Wilks2Adonis Index CalculatorFind your shoulder-to-waist ratio and golden-ratio targetsAge Grading CalculatorSee how your race time stacks up for your age and sexApe Index CalculatorCompare your wingspan to your height in secondsBike Chain Length CalculatorFind how many links your bike chain needs before you cut itCritical Swim Speed CalculatorTurn a 400 and 200 time trial into your threshold swim paceCycling Power Zones CalculatorEstimate FTP from a test and get your seven Coggan power zonesFitness Age CalculatorFind out if your body is fitter or older than your birthday saysIPF GL Points CalculatorScore your powerlifting total or bench with the official IPF formulaLactate Threshold CalculatorFind your threshold heart rate, pace and training zones from one testRPE CalculatorTurn reps and RPE into an estimated 1RM and your next working weightSinclair CalculatorCompare weightlifting totals across bodyweights with the IWF SinclairSpoke Length CalculatorWork out left and right spoke lengths before you build a wheelStride Length CalculatorFind your step and stride length from your height or a measured walkSWOLF CalculatorScore your swim efficiency from lap time and stroke countTraining Load Calculator (CTL/ATL/TSB)Track fitness, fatigue and form from your daily training stressTraining Volume CalculatorAdd up sets × reps × weight to track workout tonnage and weekly setsTreadmill Incline CalculatorSee what treadmill incline is worth on flat ground, and the caloriesTRIMP CalculatorTurn workout duration and heart rate into a training load scoreVAM Climbing Speed CalculatorMeasure climbing speed in vertical metres per hour and estimate W/kg