Five tools for training with precision. Plan your week, check your recovery, calculate your strength numbers, find your heart rate zones, and measure your body composition.
Pick your days. Pick your goal. Get a balanced split built around recovery.
Three inputs. One honest answer for today.
Enter a weight you can lift with good form — not your grinding max — and get your full percentage table for programming. Best accuracy at 3–6 reps.
Personalised zones using the Karvonen formula — more accurate than age-based estimates because it accounts for your actual resting heart rate and cardiovascular baseline.
Zone 2 is your LIIT target. Zone 4 is where HIIT lives. Most people default to Zone 3 without realising it and miss the distinct benefits of both.
Body fat via the US Navy tape measure method — no body scan needed. BMI included as a secondary reference, with an honest note on what it does and doesn't tell you if you lift.