18 quick, science-based tools for runners, cyclists and lifters. No signup. When you want the full picture, turn your wearable data into a complete plan.
From a recent hard run or race (Daniels–Gilbert model).
Predict other distances from one result (Riegel formula).
Convert between pace and speed units.
Your 5 zones from age (add resting HR for Karvonen).
Daily targets (Mifflin–St Jeor + activity + goal).
Estimate your max from a set (Epley formula).
Body mass index and your healthy weight range.
Tape-measure estimate (U.S. Navy method).
Your muscle + bone mass (Boer formula).
How much you burn per day (Mifflin–St Jeor).
Daily protein for your goal.
Baseline plus training adjustment.
Easy → repetition paces from a recent race (Daniels).
Your 6 power zones (Coggan) from FTP.
Target racing weight from body-fat goals.
Best bedtimes to wake refreshed (sleep cycles).
A quick daily go/rest score from your morning check.
Where your resting heart rate ranks.
Turn your Apple Watch, Whoop, Garmin or Oura data into a complete health report and training + nutrition plan.
Get your free report →These calculators give general estimates for healthy adults, not medical advice. Consult a professional for personalised guidance.