Lift calculators
One-rep max and percentage charts for bench press, squat, deadlift and overhead press.
How we calculate
Pace and distance figures are plain arithmetic: one mile is 1.609344 kilometers, and pace is time divided by distance. Race equivalents use Peter Riegel's 1981 endurance formula. Strength figures use the NSCA training load chart and the Epley and Brzycki equations. Every page links to its source, and every calculator runs in your browser.
Each page shows the numbers as a table you can screenshot or print, and links to the calculator if you want a value that is not listed. Goal pace pages give even splits, the matching treadmill speed and track lap time, and what the same effort predicts at other distances. Lift pages estimate your one-rep max from any hard set and list the training weights for each percentage.
Why even pacing? Your finish time depends on your average pace, so the steadiest way to hit a goal is to run close to the same pace from start to finish and check your splits at each marker. For lifting, training at known percentages of your max lets you plan heavy, medium and light days instead of guessing every session.
Start with the calculators, or read our formulas and sources.