Plan your workouts and track your training progress with our collection of fitness and exercise calculators. Whether you're a runner training for your next race, a cyclist tracking your rides, a swimmer timing your laps, or a lifter working on strength gains, these tools help you set realistic goals and measure your performance.
Calculate running pace and race finish times, determine your one rep max for major lifts, find your optimal heart rate training zones, and track progress across different sports and activities. Each calculator uses proven formulas from exercise science to give you accurate metrics for planning workouts, pacing races, and building strength safely and effectively.
Calculate pace, race times, and splits for running, cycling, and swimming
Calculate one rep max for bench press, squat, deadlift, and other lifts
Calculate heart rate zones for optimal training intensity
Calculate running or walking pace
Calculate running pace and splits
Calculate marathon finish time
Calculate calories burned during exercise
Calculate one rep max strength
Calculate heart rate training zones
Calculate 5K race time
Calculate 10K race time
Calculate half marathon time
Calculate cycling pace
Calculate swimming pace
Calculate bench press max
Calculate squat max
Calculate deadlift max
Calculate powerlifting Wilks score
Calculate VO2 max fitness level
Calculate training zones
Convert steps to miles
Calculate calories burned walking
Calculate calories burned cycling
Training without data is like driving without a speedometer—you might be moving, but you don't really know how fast or how far. Fitness calculators give you the numbers you need to train smarter, not just harder. They help you set appropriate paces for different workouts, predict race finish times based on your current fitness, calculate safe weight progressions for strength training, and determine optimal heart rate zones for different training goals.
Whether you're training for your first 5K or your tenth marathon, working on a new PR in the gym, or just trying to stay consistent with your workouts, these calculators provide objective metrics to guide your training decisions. Use them to plan workouts, track progress over time, avoid overtraining, and celebrate improvements in your fitness level.
For runners, cyclists, and swimmers, pace is everything. Our pace calculators help you figure out what pace to maintain for different race distances, predict your finish time based on your current training pace, calculate splits for even pacing throughout a race, and convert between different pace formats (minutes per mile, minutes per kilometer, mph, kph).
Use these tools when planning your race strategy, setting up interval workouts, tracking improvement over time, or figuring out what pace you need to hit your goal time. Whether you're training for a 5K, 10K, half marathon, full marathon, or any other distance, knowing your target pace helps you train more effectively and race more confidently.
For lifters and strength athletes, the one rep max (1RM) is a key metric for programming workouts and tracking strength gains. Our strength calculators estimate your 1RM based on submaximal lifts, helping you determine appropriate training weights without the risk of testing your true max every time.
Calculate your estimated max for major compound lifts like bench press, squat, and deadlift. Use these numbers to program percentage-based training, set realistic strength goals, track progress over time, and ensure you're lifting appropriate weights for different rep ranges. Most strength programs are based on percentages of your 1RM, so knowing this number helps you follow any training plan effectively.
Training at the right intensity is important for getting the results you want. Heart rate zone calculators help you determine your target heart rate ranges for different types of workouts—easy recovery runs, tempo runs, threshold training, and high-intensity intervals. By training in the appropriate zone for your workout goal, you can build endurance more efficiently, improve speed safely, and avoid the common mistake of going too hard on easy days and too easy on hard days.