Training Calculators
Simple estimates for planning cardio and strength work. Use them as useful reference points, not commandments carved into a gym wall.
Healthy After 45No miracles. No nonsense. Just the work.
Heart-Rate Zones
Five simple training zones based on estimated or measured maximum heart rate.
Enter your age, or use a measured maximum.
Zone 1
Zone 2
Zone 3
Zone 4
Zone 5
The age formula is a rough training estimate. Medication, heat, fatigue and ordinary human chaos can all move heart rate around.
One-Rep Max
Estimate your maximum lift from a submaximal set. There is no need to prove anything to a barbell today.
Estimated 1RM
| Training load | Weight |
|---|---|
| 90% | |
| 80% | |
| 70% | |
| 60% | |
| 50% |
An estimate using the average of the Epley and Brzycki formulas; most useful for sets of 10 reps or fewer.