Strength 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.

Plan a barbell target load from bar, collars, and plate inventory, with per-side stacks, nearby reachable loads, and warm-up rows.

Plan a body recomposition target from weight, body-fat change, lean-mass assumptions, runway, calories, protein, and uncertainty flags.

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.

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

Calculate creatine loading or maintenance from body weight, serving split, label units, health context, and container supply checks.

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

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

Estimate one-rep max from a completed set, compare seven formulas, and turn the result into rounded training loads and confidence cues.

Plan daily protein grams from body weight, goal, training load, diet pattern, meal count, current intake, calories, and health cautions.

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

Plan a week-by-week strength block from a working load, reps, deload timing, and plate rounding with rule checks and a load curve.

Compare squat, bench, deadlift, or overhead press 1RM against bodyweight standards with recent-set estimates and source-reviewed targets.

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

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.

Calculate workout volume from pasted sets, reps, loads, RPE, and bodyweight rows, then compare tonnage, density, and weekly hard-set targets.