Health & Fitness Tools

💚

Cardio

Zone 2 Program Builder

Build a progressive Zone 2 aerobic base program.

🏃

Cardio

Tempo Run Calculator

Calculate tempo run pace and duration from race times.

⛰️

Cardio

Hill Sprint Protocol

Progressive hill sprint training for power and conditioning.

🏃‍♂️

Cardio

Fartlek Training Guide

Unstructured speed play sessions for variety and adaptation.

🎭

Cardio

Polarized Training Plan

80/20 polarized endurance training with zone distribution.

⚗️

Cardio

Lactate Threshold Intervals

Cruise intervals and tempo sessions to push lactate threshold.

💗

Cardio

MAF Method Calculator

Calculate MAF heart rate (180 minus age) for aerobic base building.

🚴‍♂️

Cardio

Duathlon Training Plan

Run-bike-run training plan for duathlon preparation.

🏊‍♂️

Cardio

Sprint Triathlon Plan

Beginner sprint triathlon training plan: swim-bike-run.

🏢

Cardio

StairMaster Workout Guide

3 StairMaster workouts from fat burn to HIIT.

🔄

Cardio

Elliptical Workout Guide

Maximize the elliptical: intervals, resistance, and backwards training.

🚣

Cardio

12-Min Row Test

Rowing equivalent of the Cooper test with VO2 estimation.

🚣‍♀️

Cardio

2K Row Standards

2000m rowing standards by age, sex, and weight class.

🚶

Cardio

6-Minute Walk Test

Clinical walking test for baseline fitness in deconditioned adults.

🏢

Cardio

Queens College Step Test

3-minute step test to estimate VO2 max without running.

🔥

Cardio

Activity Calorie Database

Calorie burn for 50+ activities by duration and body weight.

🚶‍♂️

Cardio

Jog-Walk Program

Structured walk-jog intervals for absolute beginners.

🚴

Cardio

Bike Fit Calculator

Calculate saddle height, handlebar reach, and frame size.

🏊

Cardio

Swim Stroke Guide

Technique cues for freestyle, backstroke, breaststroke.

🏄

Cardio

SUP Fitness Guide

Stand-up paddleboard workout for core and cardio.

📏

Cardio

Standing Long Jump Test

Test lower body power with the broad jump.

🏃

Cardio

Shuttle Run Test

5-10-5 pro agility test protocol and scoring.

⚡

Cardio

Reaction Time Test

Test and train your visual reaction speed.

🦩

Cardio

Stork Balance Test

Single-leg balance assessment with eyes open and closed.