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Recovery Needs Estimator
Estimate how many hours of recovery you need based on workout intensity and sleep quality.
Optimal Carb : Protein Ratio
2:1
Carbohydrates
54g
Refuel Glycogen
Protein
27g
Muscle Repair
Recovery is Training
Adaptation happens during rest, not during the workout.- $&
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Running Pace Calculator
Calculate your finish times for popular race distances (5K, 10K, Marathon) based on your pace.
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Marathon Race Predictor
Predict your marathon time based on a recent race result (5K, 10K, Half) using the Riegel formula.
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Heart Rate Zone Calculator
Calculate your 5 training zones based on Max Heart Rate or Heart Rate Reserve (Karvonen).