Health & Fitness Tools

🚴

Cardio

Cycling FTP Calculator

Estimate Functional Threshold Power from field tests.

🏊

Cardio

Swim Pace Calculator

Calculate swim paces and predict race times across distances.

🪢

Cardio

Jump Rope Calorie Burn

Estimate calories burned jump roping at different intensities.

🥾

Cardio

Hiking Calorie Calculator

Calories burned hiking with elevation and pack weight.

⏱️

Training

Tabata Timer Setup

Classic Tabata protocol: 20s work / 10s rest × 8 rounds.

🧊

Training

Isometric Hold Guide

Isometric exercise protocols for strength and pain management.

🟡

Training

Resistance Band Guide

Band color/resistance guide and exercise substitutions.

🏠

Training

Dumbbell-Only Workout

Complete training program using only dumbbells.

🔔

Training

Kettlebell Workout Builder

Build a kettlebell session with swings, cleans, and presses.

🔗

Training

Cable Exercise Alternatives

Find cable alternatives for any free weight exercise.

💎

Training

Ab Routine Builder

Build a core routine targeting all regions of the abdominals.

🧮

Training

Sets × Reps Calculator

Calculate total volume load from sets, reps, and weight.

💊

Training

Minimum Effective Dose

Find the least training needed to maintain or gain fitness.

🏨

Training

Hotel Room Workout

No-equipment workout for when you're traveling.

⚡

Training

10-Minute Express Workout

Ultra-efficient full-body workout when time is limited.

🏋️

Strength

Olympic Lift Readiness

Assess mobility prerequisites for cleans and snatches.

🪑

Strength

Bench Press Standards

Detailed bench press standards by age and bodyweight.

🔩

Strength

Deadlift Standards

Deadlift strength standards by experience and bodyweight.

🦵

Strength

Squat Standards

Squat strength standards from beginner to elite.

⬆️

Strength

OHP Standards

Overhead press standards by bodyweight and training level.

🔄

Recovery

Muscle Recovery Time

Estimated recovery time per muscle group based on volume and intensity.

✈️

Recovery

Jet Lag Recovery Plan

Light exposure and sleep timing plan for timezone changes.

🧊

Recovery

Cold Exposure Protocol

Progressive cold exposure protocol from shower to ice bath.

♨️

Recovery

Sauna Protocol Guide

Evidence-based sauna protocols for health and recovery.