Training toolbox
Reusable tools that support the guide library and standalone training workflows. Start with a calculator, then use the app to compare the result with real workout data.
Heart Rate Zone Calculator
Calculate the five training zones plus a below-zone bucket from heart-rate reserve, max heart rate, or an age-based estimate.
Lactate Threshold Calculator
Estimate practical heart-rate, pace, and power bands from a lactate threshold field test or known threshold result.
Zone 2 Heart Rate Calculator
Estimate a practical Zone 2 heart-rate range from heart-rate reserve, max heart rate, or an age-based estimate.
Resting Heart Rate Calculator
Compare your usual resting heart rate with a current reading and get a cautious training-readiness interpretation.
Zone 2 Training Volume Calculator
Estimate weekly Zone 2 minutes, per-session duration, and Zone 2 mileage from your available training time and easy-training share.
Zone 3 Training Balance Checker
Check whether weekly Zone 3 minutes are a deliberate tempo dose or are crowding out easy endurance work.
Base-Safe Interval Workout Generator
Add one interval workout to a mostly easy week while keeping hard minutes inside a conservative aerobic-base budget.
Effort Target Converter
Convert one known pace, power, heart-rate, or RPE effort into rough easy, normal, high, and all-out target ranges.