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Personal Metrics
BMI
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Waist-to-Hip Ratio
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Waist ÷ HipMax HR & HR Reserve
Max HR: — bpm
HRR: — bpm
Max HR = 220 − age; HRR = Max HR − Resting HR.| Zone | Intensity (% HRR) | Target Range (bpm) |
|---|---|---|
| Enter age and resting heart rate to see zones. | ||
10RM → Training Weights
Enter your 10-rep max (10RM) for each lift (kg). We’ll estimate 1RM and target weights by phase.
Updated on: —
Phase Targets (per exercise)
Endurance ~60%
Hypertrophy ~72%
Strength ~85%
Power ~65%
| Exercise | 10RM (kg) | Est. 1RM (kg) | Base/Endurance | Hypertrophy | Strength | Power |
|---|---|---|---|---|---|---|
| Enter any 10RM above and click Calculate. | ||||||