Fitness & Performance

Measure and pace your training: one-rep max, Wilks and DOTS scores, running pace, heart-rate zones, and the Cooper test.

10 free fitness & performance tools, no signup.

• Cooper Test VO2 Max CalculatorEstimate your VO2 max from a 12-minute Cooper run. Enter the distance you covered in meters to get your aerobic fitness score.
• DOTS CalculatorCalculate your DOTS score from body weight, sex, and powerlifting total. The modern strength formula that compares lifters across weight classes.
• Heart Rate Zone CalculatorCalculate your five cardio training zones from your age. Shows the beats-per-minute range for each zone as a percentage of maximum heart rate.
• Karvonen Heart Rate CalculatorFind your target heart rate zone with the Karvonen formula, using your age and resting heart rate. Returns the 50 to 85 percent training range in beats per minute.
• Max Heart Rate CalculatorEstimate your maximum heart rate from your age with the Fox (220 minus age) and Tanaka formulas. Free and instant.
• One Rep Max CalculatorEstimate your one-rep max from a weight and rep count using the Epley, Brzycki, and Lombardi formulas. Free 1RM calculator with the average.
• Running Pace CalculatorCalculate your running pace per km and per mile plus average speed from a distance and finish time. Free and instant.
• Steps to Miles CalculatorConvert steps into miles and kilometers based on your height. Estimates your walking stride length and turns a step count into distance walked.
• Target Heart Rate CalculatorCalculate your target heart rate zones with the Karvonen method from your age and resting heart rate. See moderate and vigorous ranges in bpm.
• Wilks CalculatorCalculate your Wilks score from your body weight, sex, and powerlifting total. Compares strength fairly across weight classes.