Training Tools & Calculators

Free, no-login calculators for hybrid athletes — one-rep max, running pace, rowing/erg pace, 5/3/1 program and Wilks & DOTS strength scores, all in one place.

• One-Rep Max Calculator — Estimate your one-rep max from any weight and rep count, then read a full training-percentage table rounded to loadable plates.
• Running Pace Calculator — Turn a distance and time into pace and speed, and predict your 5K, 10K, half and marathon times from one result.
• Rowing & Erg Pace Calculator — Concept2 split, power and calories for the rower and ski-erg — plus predicted times across every standard erg distance.
• 5/3/1 Program Calculator — Build a full Wendler 5/3/1 cycle from your training max — every week, set and percentage rounded to plates you can load.
• Wilks & DOTS Calculator — Score your powerlifting total against your bodyweight with both Wilks and DOTS, and see where it lands.