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Published formulas, no sign-up

Lift and run by the numbers.

Fast calculators for your max, your plates, your pace and your heart rate zones. Every formula is named and sourced, so you can trust the number.

One rep maxPace calculator
  • NSCA chart
  • Riegel formula
  • AHA heart rate

Quick one-rep max

Estimated one-rep max

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NSCA chart-
Epley-
Brzycki-

Your training weights

% of 1RMWeightReps (NSCA)

Calculators

One rep max calculatorEstimate your 1RM from any setRPE calculator1RM from weight, reps and RPEPlate calculatorWhat to load on each sideDOTS and IPF GL calculatorCompare lifters across bodyweightsPace calculatorPace, time or distanceRace time predictorPredict 5K to marathon timesHeart rate zone calculatorYour zones 1 to 5Printable pace bandRace-day splits to printCouch to 5K trackerThe NHS 9-week plan, ticked off

Goal pace charts

All paces

5K

18:00 5:48/mi 20:00 6:26/mi 22:00 7:05/mi 25:00 8:03/mi 28:00 9:01/mi 30:00 9:39/mi 35:00 11:16/mi 40:00 12:52/mi

10K

40:00 6:26/mi 45:00 7:15/mi 50:00 8:03/mi 55:00 8:51/mi 1:00:00 9:39/mi 1:05:00 10:28/mi 1:10:00 11:16/mi

Half marathon

1:30:00 6:52/mi 1:40:00 7:38/mi 1:45:00 8:01/mi 1:50:00 8:23/mi 2:00:00 9:09/mi 2:10:00 9:55/mi 2:15:00 10:18/mi 2:30:00 11:27/mi

Marathon

3:00:00 6:52/mi 3:15:00 7:26/mi 3:30:00 8:01/mi 3:45:00 8:35/mi 4:00:00 9:09/mi 4:30:00 10:18/mi 5:00:00 11:27/mi 5:30:00 12:35/mi

Free printables

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More printables
Couch to 5K printable chartRunning pace chart: finish times by paceOne-rep max percentage chartRPE chart for lifting

Charts and guides

A New Year fitness plan you can keepA realistic New Year fitness plan built on the CDC guidelines: 150 minutes of moderate activity a week plus 2…One-rep max percentage chartThe percentage of your one-rep max you can lift for 1 to 12 reps, from the NSCA training load chart, with a w…RPE chart for liftingWhat RPE means in strength training, the reps-in-reserve scale (RPE 10 = 0 reps left, RPE 9 = 1), and how to …Heart rate zones by ageHeart rate zones explained with a chart by age: max heart rate two ways, moderate and vigorous ranges (AHA), …Treadmill pace chartTreadmill pace chart converting 4.0 to 12.0 mph into minutes per mile, minutes per kilometer and 5K finish ti…How much does a barbell weigh?A men's Olympic barbell weighs 20 kg (44 lb) and a women's 15 kg (33 lb), per IWF rules. Plate weights, color…

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