Free tools

Calculators for people who lift

The numbers your training runs on: your one rep max, your strength tier, your heart rate zones, your weekly volume target. Free, no signup, and each one explains its method and sources. Built by the team behind Ionik Coach.

• One rep max calculator Estimate your 1RM for any lift from a recent set, with Epley and Brzycki formulas. Open the calculator
• Strength standards calculator See how your squat, bench, and deadlift compare for your sex and bodyweight. Open the calculator
• Heart rate zone calculator Get your five training zones from your age, with an optional resting heart rate for Karvonen zones. Open the calculator
• Training volume calculator Find your weekly working set target per muscle group for your experience level and goal. Open the calculator
• BMI calculator Get your body mass index and WHO category, with an honest note on what BMI misses for lifters. Open the calculator