Cardio Training

Run a guided 12-move circuit timer with adjustable work and transition intervals, safer substitutions and browser cues, plus a complete time plan.

Build and run an AMRAP workout timer with round-split planning, pace warnings and live partial-score logging that stays in your browser.

Build a timed bodyweight workout around your goal and current ability with movement swaps, recovery cues, and a complete session plan.

Plan and run boxing-style rounds with exact work and rest timing, warning cues and live phase controls, plus a browser-local session log.

Set a paced breathing rhythm with custom phase timing and live cues, then track the session in your browser with clear formulas and safety limits.

Estimate gross and active calories from activity MET, body weight and duration using a consistent model with target time and weekly totals.

Plan race-week carbohydrate grams from body weight and event length, then split daily targets across loading days, meal blocks and practiced drinks.

Plan a circuit training session with named stations and realistic transitions while checking round recovery, work density, and the live phase schedule.

Build an EMOM minute plan with repeatable movement targets, estimated rest buffers, pacing warnings, and a live workout timer.

Plan fueling for one run or ride from hourly targets and real bottle or fuel portions, with sodium context and a timed intake schedule.

Turn a sport-specific lactate threshold heart rate into Joe Friel cycling or running zones, with whole-bpm boundaries and session planning.

Find the Good VO2 max range for an adult age cohort and reference sex, then rate a measured value with exact source-table boundaries.

Estimate flat-equivalent running pace and time from a steady uphill or downhill grade, with an optional same-effort slope comparison.

Plan and run a HIIT workout with named exercises plus warm-up and cooldown phases, work-density checks, and clear live interval cues.

Calculate heart-rate zones from age or a measured maximum using percentage-of-max or heart-rate-reserve methods and optional session planning.

Predict marathon finish time and pace from an eight-week training block, with study-range context and even-effort checkpoint splits.

Build a race-date marathon schedule from your current base with capped progression, cutbacks and taper weeks plus clear training guardrails.

Estimate VO2 max from four field-test methods and compare aerobic capacity with adult age-sex reference bands, METs, and oxygen use.

Convert running pace and speed between metric and imperial units, with constant-speed times for common distances and optional custom splits.

Build a race pace band with cumulative checkpoints and adjustable pacing, including stop-time planning and display-only rounding controls.

Estimate race finish time from distance and pace or speed, then compare splits, planned stops, pacing profiles, and cutoff margin.

Build race pace and finish-time plans from a goal, recent result, or training block with stop-aware splits and scenario comparisons.

Convert Borg, CR10 or lifting RPE into relative effort with scale equivalents, sRPE load bands and optional heart-rate estimates.

Plan run-walk intervals from route distance and separate segment paces, including exact finish clipping plus marker-stop and cue-load checks.

Turn a recent race result into estimated training paces, with repetition split times and equivalent race performances for comparison.

Analyze swim splits and stroke counts into comparable SWOLF trends with lap drift, segment changes, and pace cues for one pool course.

Estimate active calories from steps using distance and pace with body weight, load and terrain plus target steps and an adjustable uncertainty range.

Plan and run classic 20/10 or custom Tabata-style intervals with exercise rotation and work-density totals, phase cues, and set recovery.

Calculate a target heart-rate window from age or a known maximum, compare percent-max and Karvonen methods, and check a current reading.

Plan a daily drink target from total-water references and exercise sweat with food-water adjustments, serving counts and safety cautions.

Build a seven-day workout schedule for your goal and available days with equipment-aware sessions, recovery checks and guideline totals.

Score AMRAP or for-time and interval round logs with rep totals and split pace plus RPE audit flags and browser-saved session snapshots.