Cardio Training

Run a guided 7-minute workout timer with preset 12-move circuits, adjustable intervals, browser cues, load charts, and plan exports.

Build and run an AMRAP timer with movement-loop parsing, target pace checks, live score logging, charts, and exportable session records.

Build a no-equipment bodyweight workout from your goal, time, level, and movement limits with swaps, readiness checks, and charted timing.

Run boxing-style round timers with work/rest planning, warning bells, live phase controls, round-load charts, session logs, and exports.

Run a browser-local breathing pacer with custom inhale, hold, and exhale timing, live ring cues, phase charts, timeline history, and exports.

Estimate calories burned from weight, activity MET, duration, and model choice, with active-only burn, weekly credit, and target timing.

Plan race-week carbohydrate targets from body weight and event length, with daily grams, meal blocks, ramp timing, and gut-tolerance flags.

Build a circuit training timer with named stations, work and transition timing, live cues, coaching checks, charts, and a shareable run sheet.

Plan an EMOM workout with minute-by-minute targets, rest-buffer checks, live cues, finish logging, pacing charts, and downloadable JSON.

Plan run or ride fueling with carb, fluid, sodium, bottle, gel, and reminder targets that expose shortfalls before training or race day.

Calculate Friel heart rate zones from LTHR or field-test averages, with sport-specific bands, current-HR lookup, session planning, and exports.

Look up the Good VO2 max range for an adult age cohort and reference sex, then rate a measured value with source-table gap notes.

Build a HIIT timer with named intervals, warm-up and cooldown timing, density checks, live cues, session logs, charts, and JSON export.

Calculate heart-rate zones from age, measured max HR, or heart-rate reserve, then compare formulas, current pulse, and session minutes.

Estimate a marathon finish time from weekly distance, training speed, and run frequency, with even-effort splits and caution checks.

Build a marathon training schedule from your race date and current base, then review long-run progression, cutbacks, taper weeks, and calendar exports.

Calculate VO2 max from heart-rate, Cooper, 1.5-mile, or Rockport test data with METs, absolute oxygen use, warnings, and age-sex benchmarks.

Convert running pace to speed or speed to pace, then estimate finish times, split checkpoints, and Riegel race projections in km or miles.

Build a race pace band from distance, target time, marker spacing, and pacing shape, with cumulative splits, strategy checks, and drift charts.

Estimate a race finish clock from distance, pace, or speed, then check split plans, pacing shape, planned stops, and cutoff margin.

Build a race pace plan from a target time, speed, prior race, or training block with split checkpoints, stop allowances, and scenario charts.

Convert Borg, CR10, or lifting RPE into normalized intensity, scale equivalents, heart-rate cues, and sRPE load bands for workout review.

Plan run-walk intervals from distance, segment paces, and marker stops, then compare finish time, cue load, route markers, and pace charts.

Analyze swim split times and stroke counts into SWOLF trends, drift alerts, lap calls, and charts for comparable pool training sets.

Calculate active calories from steps, body weight, step length, pace, and terrain, then plan target steps with assumptions and ranges.

Build a Tabata timer from classic 20/10 or custom intervals, then track workout density, cue sheets, timeline rows, and run logs.

Calculate target heart-rate bpm from age or known max HR, compare %Max and Karvonen ranges, and check zones, windows, and current HR.

Plan a daily drink target from total-water references, food-water share, exercise sweat, serving size, caffeine, and safety flags.

Plan a weekly workout schedule around goals, days, equipment, and recovery with audit checks, load charts, and calendar exports.

Track AMRAP, for-time, and interval workout rounds with rep totals, pace drift, RPE strain flags, short-row audits, and local history.