Fitness Assessment
Evaluate your aerobic endurance, muscular performance, and overall physical fitness with standardized tests.
71 calculators available
Breath Count Calculator
Count your breaths per minute with a tap timer or manual entry. Classify your respiratory rate against population norms for rest and exercise.
Breath Hold Test Calculator — CO2 Tolerance
Test your CO2 tolerance with the breath hold assessment. Built-in stopwatch, classification against population norms, and breathing improvement tips.
Breathing Pattern Awareness Calculator
Analyze your breathing pattern with minute ventilation, alveolar ventilation, dead space calculations, and efficiency analysis.
Elderly Mobility Scale (EMS) Calculator
Assess functional mobility with the validated 7-item Elderly Mobility Scale. Score key daily movements and track mobility level over time.
Fitness Age Calculator
Estimate your fitness age from resting heart rate, waist measurement, and activity level using the NTNU/CERG non-exercise VO2max model.
Sit-Ups Test Calculator
Evaluate abdominal muscular endurance with the standardized 1-minute sit-up test. Compare results against age and sex normative data.
Cycling CdA Calculator
Estimate your cycling CdA from body dimensions and riding position, or back-calculate from power and speed data. Compare positions and see watt savings.
Cycling Race Predictor
Predict cycling race finish time from power output, weight, distance, elevation, and aerodynamic parameters. Includes pacing and what-if scenarios.
Cycling Watts Calculator — CP & W'
Calculate Critical Power and W' (anaerobic work capacity) from 2–3 maximal time trial efforts using the 2-parameter power-duration model.
Erg-to-Boat Speed Calculator
Predict on-water boat speed from your ergometer 2K time. Weight-adjusted predictions for all boat classes (1x through 8+) with condition modifiers.
NP & IF Estimator
Estimate Normalized Power from average power using ride profile presets. Calculate Intensity Factor and Training Stress Score for cycling rides.
Rowing Critical Power Calculator
Calculate rowing Critical Power (CP) and W' from 2-3 maximal erg efforts. Estimate FTP, get time-to-exhaustion predictions, and plan race pacing.
Rowing FTP Calculator
Estimate rowing Functional Threshold Power from a 20-min test, 2K erg score, or Critical Power. Get 6 structured training zones with watts and split targets.
Rowing Stroke Efficiency Calculator
Analyze rowing technique with Distance Per Stroke (DPS) and Stroke Power Index (SPI). Compare to elite benchmarks and get drill targets for improvement.
Cycling RPE Calculator
Map cycling perceived exertion (RPE 1-10) to power zones, heart rate zones, and session training load using the Borg CR-10 scale.
Marathon Pace Calculator
Generate per-km and per-mile split tables with even, negative, or positive split strategies for marathon, half marathon, 10K, and 5K races.
Running RPE Calculator
Map running perceived exertion (RPE 1-10) to training zones, heart rate ranges, and session training load using the Borg CR-10 scale.
Running Split Calculator
Generate per-km, per-mile, per-400m, or per-200m split tables for any distance from 200m track sprints to full marathon.
Daily Steps Activity Level Classifier
Classify your daily step count into activity level tiers (sedentary to highly active) based on Tudor-Locke et al. research with distance and calorie estimation.
AFT Calculator — Army Fitness Test
Score all 5 Army Fitness Test events (MDL, HRP, SDC, PLK, 2MR) with General and Combat MOS standards by age and sex.
Air Force PFA Calculator
Score the Air Force Physical Fitness Assessment across 4 components: Cardio (50pts), Body Comp/WHtR (20pts), Strength (15pts), Core (15pts).
APFT Calculator — Legacy Army Fitness Test
Score the legacy Army Physical Fitness Test using FM 21-20 tables. Push-ups, sit-ups, and 2-mile run with age/sex brackets.
Army Body Fat Calculator
Estimate body fat percentage using the AR 600-9 one-site tape test formula. Pass/fail against Army standards by age and sex.
Fat Burning Zone Calculator
Estimate your fat burning heart rate zone using Tanaka and Fox max HR formulas with Karvonen method comparison and 4 training zones.
Magic Mile Calculator
Predict your race paces for 5K, 10K, half marathon, and marathon from a 1-mile time trial using Jeff Galloway's empirical multiplier formulas.
Balke Treadmill Test Calculator
Estimate VO₂max and ACSM fitness classification from the Balke treadmill walking assessment using Pollock regression equations with age- and sex-specific norms.
Cadence & Stride Calculator
Explore the speed-cadence-stride triangle. Input any two values to calculate the third, with what-if analysis, ground contact time estimation, and optimal cadence ranges.
Cycling Critical Power Calculator
Derive Critical Power (CP) and W' from 3–6 maximal efforts using linear regression. Get power-duration predictions, time-to-exhaustion estimates, and a 6-zone training system.
Cycling Heart Rate Zone Calculator
Calculate personalized cycling heart rate zones with 4 methods: age-based, Karvonen, LTHR (Friel/Coggan), and Zoladz. Choose 5-zone or 7-zone system with cycling-specific HR offset.
Kosmin Test Calculator
Predict 800m and 1500m race times from repeated 60-second maximal efforts using sex-specific Kosmin regression formulas. Includes protocol guide and distance equivalents.
Running Age Grading Calculator
Compare your race performance across age groups using WMA age-grading factors. Get your age-graded time, percentage, performance level, and equivalent times at different ages.
Running Performance Calculator
Predict race times for any distance using the Riegel formula, estimate your VDOT fitness score, and get Daniels training paces from a single race result.
ACFT Calculator
Score all 6 Army Combat Fitness Test events using FM 7-22 scoring tables. MDL, SPT, HRP, SDC, PLK, and 2MR with age/gender brackets and 3 MOS categories.
Anaerobic Threshold Heart Rate Calculator
Estimate your anaerobic threshold heart rate with 3 methods (age-based, Karvonen, 30-min time trial) and get a personalized 5-zone training system based on LTHR.
Bruce Protocol METs Calculator
Estimate VO2max and METs from Bruce Protocol treadmill time using ACSM sex-specific formulas. 7-stage reference table and age-adjusted fitness classification.
Navy PRT Calculator
Score all Navy Physical Readiness Test events using Guide 5A tables. Push-ups, forearm plank, and 4 cardio options with age/sex categories from Outstanding to Failure.
Physical Fitness Test Calculator
Comprehensive 5-domain fitness assessment: cardio, strength, endurance, flexibility, and body composition. Age/sex percentile scoring with composite fitness score.
Punch Force Calculator
Estimate punch force using impulse-momentum physics for 4 punch types. Effective mass model, experience level adjustment, and outputs in Newtons, lbs-force, Joules, and PSI.
Sleep Debt Calculator
Track your 7-day sleep patterns, calculate accumulated sleep debt, and get a personalized recovery plan. Consistency scoring, nap credit, and optimal bedtime suggestion.
Muscle Fatigue Index Calculator
Track workout performance decay with Bosco jump test, rep-based fatigue, and power decay methods. Optimize rest periods and monitor work capacity.
VO2 Max Runners Calculator
Calculate your VDOT using the Jack Daniels model. Race time predictions for 1500m to marathon, plus Easy, Threshold, Interval, and Repetition training paces.
Cycling Power Speed Calculator
Convert watts to cycling speed or speed to required power using a physics-based model with grade, wind, riding position, and surface presets.
Echo Bike Performance Calculator
Calculate echo bike watts from RPM, plan HIIT intervals, compare W/kg benchmarks, and estimate calorie targets on air bikes.
6-Minute Walk Test Calculator
Calculate predicted 6-minute walk test distance using the Enright-Sherrill equations. Compare actual vs predicted, view age-decade reference values and classification bands.
ERG Calculator — Rowing Watts, Split & Distance Predictor
Convert between rowing watts and 500m split times, predict race distances with Paul's Law, and calculate training pace zones with stroke rate reference.
Lean Body Mass (LBM) Calculator
Calculate your lean body mass with four prediction formulas (Boer, James, Hume, Janmahasatian), a direct method from body fat %, and FFMI classification.
Grip Strength Calculator
Assess grip strength with age-sex percentile rankings, classification, asymmetry analysis, and normative reference tables.
Hiking Time Calculator
Estimate hiking duration using Naismith's Rule and Tobler's function with terrain, fitness level, and pack weight adjustments.
Marathon Time Predictor
Predict marathon and race finish times from a known race result using the Riegel formula with experience-adjusted exponents.
Running Pace Calculator
Calculate running pace, finish time, or distance with split tables, pace zones, and treadmill speed conversion.
Walking Time Calculator
Calculate walking time, distance, or pace with estimated steps, calorie burn, terrain adjustments, and per-kilometer splits.
Stride Length Calculator
Estimate your walking or running stride length from height, direct measurement, or speed and cadence. View step length, steps per mile/km, and reference table.
Anaerobic Threshold Calculator
Estimate your anaerobic threshold heart rate using Karvonen, %HRmax, or field test methods with a 5-zone training model.
Running Cadence Calculator
Check, estimate, and optimize your running cadence with stride-cadence relationship calculations and impact reduction estimates.
Treadmill Elevation Gain Calculator
Calculate treadmill elevation gain from distance and grade, or solve for any variable with calorie burn estimates.
1.5-Mile Run VO₂ Max Test Calculator
Estimate your VO₂ max from your 1.5-mile run time. Get pace analysis, age- and sex-based classification, and Cooper 12-min distance equivalence.
Bike Pace Calculator
Convert cycling speed to pace (min/km or min/mi) and estimate race finish times for popular distances including 40 km TT and century rides.
Cycling Power Zones Calculator
Generate cycling training zones from your FTP. Coggan 7-zone model, Polarized 3-zone model, Sweet Spot watts, workout suggestions, and 80/20 distribution.
Cycling Power-to-Weight Calculator
Calculate your cycling power-to-weight ratio (W/kg) from FTP and body weight. See performance tier classification, climbing estimates, and what-if scenarios.
Cycling Time Calculator
Calculate cycling time, distance, or speed from any two known values. Includes split tables, grade adjustment, and average speed references.
Cycling TSS Calculator
Calculate your cycling Training Stress Score from ride power data and FTP. Understand Intensity Factor, training load categories, and recovery needs.
FTP Calculator — Functional Threshold Power
Estimate your cycling FTP from 20-min, 2×8-min, ramp, or 60-min test protocols with Coggan 7-zone training breakdown and Sweet Spot watts.
Vertical Jump Calculator
Estimate peak power (Sayers, Harman) and average power (Lewis) from your vertical jump height and body weight. Includes sport-specific benchmarks and classification bands.
YMCA Cycle Test Calculator
Estimate your VO2max from the YMCA submaximal bike test using the ACSM leg ergometry equation. Includes fitness classification by age and gender.
Rockport 1-Mile Walk Test Calculator
Estimate VO₂max using the Rockport 1-Mile Walk Test (Kline et al., 1987). Includes test protocol, pacing guide, normative tables, and MET conversion.
VO2 Max Calculator
Estimate VO2 max with six test methods — Cooper 12-min, 1.5-mile run, Rockport walk, 20m Beep Test, Queens College Step Test, and Resting Heart Rate — with training zones, age percentiles, and vVO2max pace.
Push-Up Test Calculator
Evaluate your upper body push-up performance using standardized norms and scoring.
Harvard Step Test Calculator
Evaluate your cardiovascular fitness using the Harvard Step Test with PFI score and VO2max estimation.
Queens College Step Test Calculator
Estimate your VO2max using the Queens College Step Test, a simple submaximal fitness assessment.
YMCA 3-Minute Step Test Calculator
Assess your cardiovascular fitness with the YMCA 3-Minute Step Test recovery heart rate method.
Cooper 12-Minute Run Test Calculator
Estimate your VO2max and aerobic fitness level using the Cooper 12-Minute Run Test protocol.