Workout & Training Calculators
Evidence-based cardiovascular and resistance training calculators using Tanaka heart rate equations, ACSM metabolic walk equations, and Compendium MET data.
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Calculators in this Category (8)
Select a tool to compute customized results with instantaneous formula execution.
One Rep Max Calculator
Estimate your 1RM for bench, squat, and deadlift using Epley, Brzycki, Lander, and 4 other formulas.
Heart Rate Zone Calculator
Calculate your 5 cardiovascular training zones and Zone 2 endurance range using Tanaka or Karvonen HRR.
Walking Calories Burned Calculator
Calculate calories burned walking with the ACSM walking equation, incline grade, and backpack load.
Cycling Calories Burned Calculator
Calculate cycling calories burned from speed and terrain, or with high precision from power meter watts.
Target Heart Rate Calculator
Find your target heart rate window for moderate or vigorous cardio training using Tanaka or Karvonen.
VO2 Max Calculator
Estimate your VO2 max from the Cooper 12-min run, 1.5-mile test, Rockport walk, or resting HR.
METs Calculator
Calculate energy burned across 80+ activities using official 2024 Compendium MET codes and WHO targets.
Training Volume Calculator
Calculate workout volume load and weekly sets per muscle group vs hypertrophy standards.
Cardiorespiratory and Resistance Conditioning
Optimizing workout outcomes involves managing intensity and volume. Tracking Target Heart Rate windows (Tanaka formula and Karvonen HRR) ensures cardiovascular sessions hit targeted aerobic or anaerobic adaptations.
Calculating METs (Metabolic Equivalent of Task) allows direct comparison of exercise energy cost against World Health Organization targets of 600 to 1,200 MET-minutes per week.
Frequently Asked Questions
What is Zone 2 cardio training?
Zone 2 corresponds to 60% to 70% of maximum heart rate (or heart rate reserve). It builds mitochondrial density, optimizes fat oxidation, and builds aerobic endurance with minimal recovery fatigue.
How does the ACSM walking equation calculate calories?
The equation incorporates speed in meters per minute and vertical grade: VO2 = 0.1(Speed) + 1.8(Speed)(Grade) + 3.5 ml/kg/min, converting oxygen consumed directly into calories burned.