Free Calculators
Every one of these is free, works in your browser, and needs no sign-up and no access code. Put your own numbers in, get something you can train off — then find the plan that goes with it.
Running
Race Time PredictorPut in a race you've actually run and see what you're capable of at every other distance.Open the calculator →Training Zone CalculatorYour five heart-rate zones and the pace each session should actually be run at.Open the calculator →Pace Band BuilderA kilometre-by-kilometre split table for your goal time — even or negative split.Open the calculator →
Body & nutrition
Calorie & Macro CalculatorDaily calories and a protein/carb/fat split that matches how much you're actually training.Open the calculator →Body Composition CheckBMI, waist-to-height and a tape-measure body-fat estimate — with the caveats spelled out.Open the calculator →Long Session Fuelling PlannerCarbs, fluid and sodium per hour for a long run or ride — as a timed schedule you can follow.Open the calculator →
Multi-sport
FTP & Power ZonesTurn a 20-minute test into your FTP, your seven power zones and your watts per kilo.Open the calculator →Swim CSS CalculatorTwo time trials give you your threshold swim pace and every training pace off it.Open the calculator →Triathlon Time PredictorYour swim, bike and run numbers turned into a finish time — transitions included.Open the calculator →Hike Time EstimatorHow long that route really takes once you account for ascent, pack and terrain.Open the calculator →
Strength
1RM CalculatorYour one-rep max from any set you've done, plus the working weight for every percentage.Open the calculator →Barbell Plate LoaderExactly which plates go on each side — and the nearest weight you can actually load.Open the calculator →Progressive Overload PlannerA week-by-week loading plan from where you are now to where you want to be.Open the calculator →
Numbers are the easy part
Knowing your threshold pace doesn’t tell you what to do on a Tuesday. Every Beginner and Intermediate training plan on this site is free — 53 of them, across running, cycling, swimming, hiking, triathlon, strength, yoga and HIIT.
Browse the free training plans →