Health & Fitness Tools

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Strength

Bench Press Arch Guide

Assess bench press technique and find your optimal setup.

🦵

Strength

Squat Depth Checker

Assess what limits your squat depth and get corrective exercises.

🎯

Strength

Accessory Exercise Selector

Pick the right accessories to fix weak points in your main lifts.

💗

Cardio

HR Recovery Test

Assess cardiovascular fitness from your 1-minute heart rate recovery.

👟

Cardio

Running Economy

Calculate your running economy and compare to population norms.

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Cardio

HIIT Workout Builder

Design interval workouts with customizable work-rest ratios.

🚶

Cardio

Walking Fitness Test

Estimate fitness from the Rockport 1-mile walk test.

📉

Cardio

Race Taper Planner

Plan your pre-race taper with optimal volume reduction by week.

🎾

Recovery

Self-Massage Guide

Targeted foam rolling and lacrosse ball routines by body area.

😵

Recovery

Sleep Debt Calculator

Calculate your accumulated sleep debt and recovery timeline.

🏜️

Recovery

Dehydration Risk Score

Assess your dehydration risk based on multiple lifestyle factors.

✅

Recovery

Training Readiness Score

Combined HRV, sleep, soreness, and mood score to guide today's training.

🫁

Recovery

Box Breathing Timer

Guided box breathing protocol with customizable intervals.

🧠

Psychology

Motivation Type Finder

Discover your training motivation profile and strategies that work for you.

✅

Psychology

Habit Tracker Setup

Design a minimum viable fitness habit stack you can actually maintain.

🎯

Psychology

SMART Goal Builder

Build specific, measurable, achievable, relevant, time-bound fitness goals.

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Psychology

Burnout Risk Assessment

Assess your risk of training burnout from physical and psychological factors.

✂️

Nutrition

Mini-Cut Calculator

Plan a short aggressive 4-6 week fat loss phase with muscle preservation.

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Nutrition

Reverse Diet Planner

Plan calorie increases after a diet to minimize fat regain.

🩸

Biomarkers

Blood Panel Checklist

Know which blood markers to request for optimal health monitoring.

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Biomarkers

Inflammation Score

Rate your chronic inflammation risk from lifestyle and dietary factors.

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Biomarkers

Hormone Health Checklist

Self-assess common signs of hormonal imbalance and which tests to request.

🧬

Biomarkers

Longevity Score

Estimate your longevity score based on key modifiable health factors.

🌅

Recovery

Circadian Rhythm Optimizer

Optimize your daily schedule for sleep, meals, exercise, and light exposure.