Training Tools & Calculators

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

Hyrox® Split Analyzer: Enter your race splits and find out where the time actually went. Every station is benchmarked against your own running engine and ranked by what it cost, with the sessions that fix it.
Hyrox® Pacing Calculator: Turn your current 10K time into a realistic Hyrox® target: a finish time, the running and station totals behind it, and a lap-by-lap plan for all eight rounds.
Deadly Dozen Race Planner: Turn a recent 5K into a realistic Deadly Dozen plan: a target finish, the Journeys measured against the Labours, and a lap-by-lap wristband for all twelve rounds, tuned to your division and profile.
Warm-Up Builder: Drag in today's lifts and your conditioning piece, say whether you're running and where it hurts, and get a 5, 10 or 15-minute warm-up built for that session, with every drill tied to the lift that needs it and a fresh version whenever you want a different one.
Mobility Builder: Tell it how long you've got, anywhere from one minute to twenty, then pick the body parts you want to open up, flag anything sore, and optionally say what you trained today. It builds a settle-move-hold mobility session for exactly that, with a fresh version whenever you want one.
Travel Workout Builder: Say where you are (hotel gym, hotel room, beach, park), what kit is actually there, what you want from the session and what to leave alone, and get a real workout built for that exact spot. Or pull up today's WOD in its travel version and stay on the program.
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 is rounded to plates you can load.
Barbell Plate Calculator: Turn any target weight into the plates on each sleeve: your bar, your collars and only the plates your gym actually owns, plus a warm-up ladder to the top set.
Macro & Calorie Calculator: Your maintenance calories from the Mifflin-St Jeor equation, then a macro split built for training, with protein set per kilogram of bodyweight rather than as an afterthought.
Sweat Rate & Hydration Calculator: Weigh in either side of a session and find out what you actually lose per hour, plus the drinking rate that keeps you inside the 2% where performance starts to drop.
Wilks & DOTS Calculator: Score your powerlifting total against your bodyweight with both Wilks and DOTS, and see where it lands.