Health & Fitness Tools

🧍

Recovery

Posture Assessment

Self-assess common postural deviations and get corrective exercises.

💨

Cardio

Breath Hold Test

Assess CO2 tolerance and stress resilience with the BOLT score.

🔍

Recovery

Mobility Screen

Test 8 key movement patterns and identify your mobility priorities.

🏆

Training

30-Day Challenge Generator

Generate a progressive 30-day fitness challenge for any goal.

🔝

Training

Pull-Up Progression Tracker

Track your pull-up progression from zero to weighted.

👁️

Body

Visual Body Fat Guide

Visual reference guide showing what each body fat percentage looks like.

📅

Nutrition

Refeed Frequency Calculator

How often to schedule refeeds based on body fat and deficit.

🧬

Nutrition

Leucine Threshold Calculator

Ensure each meal hits the leucine threshold for MPS.

🔥

Cardio

Fat Oxidation Zone

Find your peak fat-burning intensity zone.

⚗️

Cardio

Lactate Threshold Estimator

Estimate lactate threshold from race pace or field tests.

💪

Training

Push-Up Fitness Test

Assess upper body endurance with the push-up test.

🧘

Recovery

Sit & Reach Test

Measure hamstring and lower back flexibility.

🧱

Training

Plank Hold Test

Assess core endurance with timed plank hold standards.

🏃‍♂️

Cardio

Cooper 12-Min Run Test

Perform and score the classic Cooper aerobic fitness test.

📢

Cardio

Beep Test Calculator

Convert beep test levels to VO2 max and fitness rating.

🧒

Nutrition

Teen Calorie Calculator

Age-appropriate calorie needs for teens 13-18.

🧓

Recovery

Senior Fitness Calculator

Adjusted recommendations for adults 60+.

👶

Recovery

Postpartum Return Plan

Safe timeline for returning to exercise after pregnancy.

🩹

Recovery

Return to Training Timeline

Estimated return timelines for common injuries.

🥬

Nutrition

Anti-Inflammatory Food Score

Score your daily diet on the anti-inflammatory index.

🦠

Nutrition

Gut Health Checklist

Assess digestive health and get improvement strategies.

🌱

Nutrition

Plant Protein Combiner

Combine plant proteins to get complete amino acid profiles.

📈

Nutrition

Lean Bulk Calculator

Plan a controlled surplus for maximum muscle with minimal fat.

🎯

Cardio

Endurance Training Zones

5-zone endurance training system with pace and HR targets.