Interactive Lab · 19 Calculators · 31 Verified Sources
Sports science you can run your numbers through.
Every calculator below uses the exact equations, guard-rails and published reference standards documented in our Science Hub. Run your numbers in the browser, save your history, download a result card image, or embed any tool on your club site.
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44.5 mL/kg
Daniels-Gilbert VDOT
58th %ile
FRIEND Registry Cohort
31 yrs
3 yrs younger than your age
| Daniels Training Zone | Target Pace (/km) | Physiological Purpose |
|---|---|---|
| Easy / Zone 2 | 5:22 - 5:57/km | Aerobic base, capillary density & mitochondrial volume |
| Marathon Pace | 4:57 - 5:09/km | Specific aerobic durability & glycogen economy |
| Lactate Threshold (T) | 4:40 - 4:48/km | Raise lactate clearance ceiling (20 to 40 min efforts) |
| VO2max Interval (I) | 4:13 - 4:21/km | Maximal oxygen uptake (3 to 5 min repeats) |
| Repetition (R) | 3:54 - 4:03/km | Running economy & neuromuscular speed (200m to 400m) |
A field estimate for motivation, not a medical assessment. Lab testing is the clinical reference.
The link carries the numbers you entered in the part of the address after the #, which is never sent to a server. Share it only with people you are happy to show those numbers to.
About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾
VO₂(v) = −4.6 + 0.182258v + 0.000104v² · %VO₂max(t) = 0.8 + 0.1894e^(−0.0128t) + 0.2990e^(−0.1933t)
Requires a hard running effort of at least 1,500 metres and 3 minutes. Lab cardiopulmonary exercise testing (CPET) remains the clinical reference; a field estimate can sit several points either side of it. Fitness age and percentile are for motivation, not a medical assessment.
- • Your VO2max estimate from a hard run comes straight from Daniels' VDOT tables, the pace-to-fitness model coaches have trusted for over forty years. [Source]
- • The "fitter than X% of people your age" line is read off real reference standards built from thousands of lab-tested adults, so your percentile actually means something. [Source]
- • Fitness age is the idea that your VO2max can sit younger or older than your birthday suggests, first mapped across 4,637 adults in Norway's HUNT study. [Source]
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
6 Calculators
Strength & Power
1RM & RIR Load Calculator
Calculate your Epley one-rep max (1RM), adjust working weights for Reps in Reserve (RIR), and generate a 1 to 15 rep load table. Free, no sign-up.
1RM = Weight × (1 + Reps ÷ 30) · optional: add Reps in Reserve to Reps
Open calculatorDeload & Readiness Calculator
Score four fatigue signals to see whether to keep progressing or deload, with suggested deload sets (-40% volume) and bar weights (85-90% load) at 3 to 4 RIR.
Standard Volume Deload = 60% Working Sets × 90% Working Load @ 3–4 RIR
Open calculatorPlyometric Contacts Calculator
Plan plyometric ground contacts per session (about 65 to 125) by athlete tier, sport focus and season phase, with 48 to 72 hours between plyometric days.
Starting budget: Beginner ≈ 65 contacts · Intermediate ≈ 95 · Advanced ≈ 125 (×0.6 In-Season) · Rest 1:5–1:10
Open calculatorWorkout Split & Volume Analyser
Audit your weekly sets per muscle group, push-to-pull ratio and leg symmetry against Schoenfeld’s 10 to 20 set landmarks, or drop in a Hevy/Strong CSV.
Target Hypertrophy Band = 10–20 Hard Sets/Muscle/Week · Optimal Push:Pull ≈ 1.0 : 1.0
Open calculatorWorkout Split Selector
Compare Push/Pull/Legs (PPL), Upper/Lower, Full Body and 5-day Hybrid splits based on your gym days, session length and cardio schedule. Free tool.
Target Frequency ≥ 2×/Muscle/Week · Session Cap = 6–10 Sets/Muscle · Lower Recovery Buffer ≥ 48h
Open calculatorVertical Jump & RSI Calculator
Calculate your Reactive Strength Index (RSI), Sayers peak jump power in watts, and Force-Velocity deficit from your vertical jump and squat 1RM.
RSI = Jump Height (m) ÷ Contact Time (s) · Peak Watts = 60.7 × Jump (cm) + 45.3 × Body Mass (kg) − 2055
Open calculator3 Calculators
Cardio & Endurance
Race Time Predictor
Predict 5K, 10K, Half Marathon and Marathon finish times and splits using Riegel’s power law and Pelaris’s 0.5x to 2.0x distance guard-rail.
T₂ = T₁ × (D₂ ÷ D₁)^1.06 · Supported Fence: 0.5× ≤ D₂/D₁ ≤ 2.0×
Open calculatorVO2max & Fitness Age Calculator
Estimate VO2max from any run using Daniels VDOT, see your peer percentile in the FRIEND registry, and get a fitness age estimate plus your training paces.
VO₂(v) = −4.6 + 0.182258v + 0.000104v² · %VO₂max(t) = 0.8 + 0.1894e^(−0.0128t) + 0.2990e^(−0.1933t)
Open calculatorZone 2 Heart Rate Calculator
Calculate your Zone 2 heart rate ceiling across 4 sports-science models (Karvonen HRR, LTHR 80/20, %HRmax & MAF) plus your 80/20 weekly cardio budget.
Karvonen Z2 = RHR + 0.60–0.70 × (HRmax − RHR) · LTHR Z2 = 0.81–0.89 × LTHR · Tanaka HRmax = 208 − 0.7 × Age
Open calculator2 Calculators
Body & Proportions
Body Ratios & Archetype Calculator
Calculate Waist-to-Height Ratio (WHtR), Waist-to-Hip Ratio (WHR), Shoulder-to-Waist and BMI against WHO standards, plus your Pelaris body archetype.
WHtR = Waist ÷ Height (< 0.50) · WHR = Waist ÷ Hips · BMI = kg ÷ m²
Open calculatorFFMI & V-Taper Potential Calculator
Calculate your height-normalised Fat-Free Mass Index (FFMI), a rough frame estimate from wrist and ankle size, and your 1.618 V-Taper shoulder target.
FFMI = Lean Mass (kg) ÷ Height (m)² · Normalised FFMI = FFMI + 6.1 × (1.80 − Height m) · V-Taper Target = 1.618 × Waist
Open calculator5 Calculators
Hybrid & Sport
Concurrent Training Scheduler
Build a hybrid lifting and cardio week that limits the interference effect with 6-hour same-day gaps and 48-hour buffers after heavy lower-body days.
Same-Day Gap ≥ 6h · Heavy Lower to Intervals/Long Run ≥ 48h · Running Impact Multiplier = 1.4×
Open calculatorSwim Dryland Volume Calculator
Scale weekly swimmer dryland gym sessions, sets per exercise, 1:1 shoulder prehab ratios and meet taper volume from your weekly pool metres.
Pool > 35km/wk = 2 Dryland Sessions · Pull : External Rotation = 1 : 1 · Sprint Buffer ≥ 24h
Open calculatorIn-Season Match-Day Planner
Map in-season gym sessions around Saturday or Sunday fixtures (MD-4 heavy lift, MD-2 neural primer) for AFL, Rugby, Netball, Football and Court sports.
Primary Heavy Lift = MD+2 / MD-4 (96h Pre-Match) · Neural Primer = MD-2 (2–3 sets × 2–3 reps @ 3–4 RIR)
Open calculatorHYROX Pace & Split Calculator
Calculate your HYROX compromised 1km run pace, Roxzone transition budget and target station splits across all 8 runs and 8 functional workout stations.
Compromised 1km Pace ≈ Flat 5K Pace × 1.13 (Open) or 1.16 (Pro) · Total Distance = 8 km + 8 Stations
Open calculatorMAS & Bronco Grid Calculator
Convert your 1.2km Bronco shuttle, 2km or 1.5km time trial into Maximal Aerobic Speed (MAS) and generate 15s:15s and 30s:15s pitch cone distances.
MAS (Track) = Distance (m) ÷ Time (s) · MAS (Bronco) ≈ 1200 ÷ (Time − 20.3s) · 15:15 = 1.20 × MAS × 15s
Open calculator3 Calculators
Fuel & Recovery
Return-to-Training Calculator
Calculate your 4-week return-to-training sets, weights and cardio volume after a break or illness using the 50/30/80 rule and detraining science.
Week 1 = 50% Sets · 70% Load (3–4 RIR) · 80% Cardio Duration (Zone 1–2)
Open calculatorSweat Rate & Fuel Calculator
Calculate hourly sweat rate, dehydration percentage, sodium replacement (mg/L) and intra-session carbohydrate intake (30 to 90 g/h) for endurance.
Sweat Rate (mL/h) = ((Pre kg − Post kg) × 1000 + Drank mL) ÷ Hours · Post-Session = 1.5 L per kg lost
Open calculatorProtein & Sleep Target Calculator
Calculate daily protein (1.6 to 2.4 g/kg), per-meal protein targets across 3 to 6 meals and a sleep starting point for hard-training athletes. Free.
Daily Protein = 1.6–2.2 g/kg (×1.12 if Plant-Based) · Meal Anchor ≈ 25–30g · Sleep starting point = 7.75h + 12 min per hard session a week (max 9h)
Open calculatorRead the methodology behind every formula
Every calculator links directly to the published equations, physiological guard-rails and primary literature in the Pelaris Science Hub.
Cardio Fitness
VO2max & Fitness Age
Daniels-Gilbert VDOT regressions, FRIEND registry percentiles and HUNT study medians.
Projections
Projected 1RM & Race Times
Epley 1RM, Reynolds 10-rep fence, and Riegel 0.5x to 2.0x distance guard-rails.
Body Metrics
BMI & Waist Ratios
WHO adult cut-offs, Ashwell 0.50 Waist-to-Height boundary and lean-athlete caveats.
Hybrid & Volume
Concurrent Training & Volume
Wilson (2012) interference rules, Schoenfeld (2017) weekly sets and Helms (2016) RIR.
Fuel & Hydration
Hydration, Carbs & Protein
ACSM sweat-rate equations, Jeukendrup carbohydrate oxidation and Morton protein synthesis.
Recovery & CNS
Detraining, Deloads & Plyometrics
Mujika detraining decay, Meeusen overreaching markers and Davies plyometric dosing.
Frequently asked questions about Pelaris tools
Are the Pelaris fitness calculators free to use without an account?
Yes. Every calculator in the Pelaris Tools Hub runs directly in your browser with no sign-in required. You can save your runs locally, download a CSV log, export a shareable result card image, or open Pelaris to track your numbers over time.
What sports science sits behind these calculators?
All 19 calculators are built on 31 hand-checked, peer-reviewed sources in our Science Hub, including Daniels' Running Formula, the FRIEND registry, the HUNT Fitness Study, Riegel's endurance power law, Reynolds et al. (2006) 1RM prediction, Helms et al. (2016) RIR, Wilson et al. (2012) concurrent training, Schoenfeld et al. (2016, 2017) weekly volume and frequency, Morton et al. (2018) protein synthesis, and the ACSM fluid replacement guidelines.
Can sports clubs, coaches and bloggers embed these calculators on their own websites?
Yes. Click the "</> Embed" button inside any calculator to copy a responsive iframe snippet for your club, gym or coaching website.
How do I share my result or download a result card image?
Click "Share / Result Card" inside any calculator to copy a pre-filled link to your exact numbers or download a 1200x630 PNG result card showing your headline estimates and the supporting scientific sources.