Cardio & Strength Calculators & Clinical Guides

5 Validated Calculators in this Suite

Select any calculator below to open its dedicated analytics console.

One-Rep Max (1RM) & Strength Standards Calculator

Calculate your maximum single-rep strength using 6 peer-reviewed formulas and view customized percentage-based training loads.

Brzycki, Epley, Lombardi, Mayhew, O'Conner, and Wathan empirical modelsCalculate

4 min readCardiovascular Suite

Target Heart Rate & Training Zones Calculator

Determine your 5 cardiovascular physiological training zones based on Tanaka age-predicted maximum and Karvonen Heart Rate Reserve.

Tanaka Max HR = 208 - (0.7 × Age) | Karvonen Target = Rest HR + [% × (Max HR - Rest HR)]Calculate

4 min readEndurance Science

Running Pace & Race Time Predictor

Convert split paces (min/km & min/mile) and predict 5K, 10K, Half, and Full Marathon times using Pete Riegel’s fatigue equation.

Riegel Fatigue Model: T2 = T1 × (D2 / D1)^1.06Calculate

4 min readEnergy Expenditure

Calories Burned per Exercise Calculator

Calculate exercise energy expenditure for 35+ sports and strength activities using the Compendium of Physical Activities MET database.

Calories = (MET × 3.5 × Body Mass in kg / 200) × Duration in MinutesCalculate

4 min readCardio Physiology

Heart Rate Reserve (HRR) & Cardio Intensity Zone Calculator

Calculate clinical Karvonen Heart Rate Reserve zones factoring individual resting bradycardia for precision endurance prescription.

Target HR = Resting HR + [% Intensity × (Max HR - Resting HR)]Calculate

Physiological Foundations: Cardio & Strength

Clinical standards, peer-reviewed accuracy, and biometric parameters

Calculators within the Cardio & Strength division are built strictly according to peer-reviewed clinical cohorts. All mathematical engines run client-side to protect your personal biometric data with zero telemetry or remote storage.

Review peer-reviewed citations & clinical references