Cardio Training

Run a 7-minute workout timer with preset 12-move circuits, interval sliders, browser cues, plan metrics, a load chart, and JSON export.

Plan and run a time-capped AMRAP workout with parsed movement loops, target pace checks, live score logging, charts, and exportable session records.

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

Plan and run boxing-style training rounds with rest, warnings, live bell cues, round-load charts, session logs, and cue-sheet exports.

Run a paced breathing session with custom inhale, hold, and exhale timing, live ring cues, phase charts, timeline exports, and browser cue options.

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.

Plan a circuit training timer with named stations, work and transition timing, live phase cues, coaching checks, charts, and exportable run sheets.

Plan and run EMOM workouts with minute targets, rest-buffer warnings, live cues, finish logging, charted pacing, and structured exports.

Plan run or ride fueling by duration, effort, sweat rate, drink mix, gels, bottles, sodium, and reminder intervals with warning checks.

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 by adult age cohort and reference sex, then classify a measured value with next-tier gap notes.

Build a HIIT workout timer with named exercise intervals, warm-up, round recovery, live browser cues, density checks, logs, and load charts.

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

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

Build a marathon training schedule from your race date and current base, with cutback weeks, taper planning, guardrail checks, and calendar exports.

Estimate VO2 max from heart-rate, Cooper, 1.5-mile, or Rockport data with METs, absolute oxygen use, warnings, and benchmark bands.

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, finish time, marker spacing, and pacing strategy, with split tables, drift charts, and exportable plans.

Calculate race finish time from distance, pace, or speed, then review split clocks, planned stops, cutoff margin, charts, and exports.

Plan race pace from a target time, speed, prior race, or training block with split checkpoints, scenario ranges, pace bands, and charts.

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

Plan run-walk intervals from distance and segment paces, then compare ratios, cue counts, marker times, finish estimates, and pace charts.

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

Estimate active calories from steps with weight, step length, pace, terrain, target steps, and uncertainty ranges for walks or runs.

Build and run a Tabata workout timer with 20/10 presets, editable intervals, exercise rotation, browser cues, a timeline chart, and run logs.

Calculate target heart-rate bpm from age or a known max HR, compare %Max and Karvonen ranges, and review zones, current HR, and method differences.

Plan a daily drink target from total-water references, body weight, climate, exercise, sweat data, serving counts, and safety flags.

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

Track workout rounds from AMRAP, for-time, or interval logs, with rep totals, pace checks, RPE flags, short-round audits, and saved sessions.