Calculators and tools

Plate calculator

Enter a target weight and it shows which plates go on each side. It's free.

Tap Plates under Calculators in Menu. Set your bar and plates in My equipment, and use Change in the calculator to switch equipment.

1RM and program calculators

Enter a weight and reps (15 or fewer) to estimate your 1RM.

In the 1RM calculator, tap Build an intensity program from this to continue to the Program calculator, which works out set weights for 5×5, 5/3/1, 8/6/3, and GVT from that 1RM.

Cardio, calorie, and macro calculators

Open the cardio, calorie, and macro calculators under Calculators in Menu.

• Cardio calorie calculator: calories burned from treadmill speed and incline or erg pace.
• Calorie calculator: estimates calories burned from activity intensity (MET), time, and body weight.
• Macro calculator: target calories plus carbs, protein, and fat.

Every tool is collected in Menu → All tools.

My equipment

Enter your bar, plates, dumbbell and kettlebell increments, and machine stack step, and the plate calculator matches that equipment.

Open it from Menu → App settings → Workout & routines → My equipment. Free keeps one location; multiple locations and rounding suggested weights to what your equipment can make are PRO.

Training glossary

Look up unfamiliar terms like drop sets and RPE in Menu → Training glossary.

Terms are grouped into sets, intensity, and planning, each with what it is, how to do it, when to use it, and what to watch out for.

Importing body composition

Import body composition results from a CSV or JSON file into your body records.

Choose the file in Menu → All tools → Import body composition.

Missing equipment and today's pick

In Menu → App settings → Workout & routines → My equipment, mark items under Not available here and exercises that need them are left out of swaps, the program builder and today's pick.

On days without a schedule, the Home today card shows Today's pick: the routine whose main muscles are most recovered and that you have rested longest, with up to three reasons.

Running calculator

Open Running calculator from the calculators in Menu to use Pace ↔ finish time and Race prediction.

• Pace ↔ finish time: pick a distance and enter either a time or a pace to get the other.
• Race prediction: predict times at other distances from one result, with the source shown. Use Use as my reference result to make it the reference result for your pace zones.

In running mode it comes first among the calculators, with the plate and 1RM calculators after it.