Your Training Toolkit
Professional-grade tools to measure, plan, and optimize every dimension of your training.
Performance Engine
Workout Generator
AI-Powered Workout Plans
Generate personalized workout plans using advanced AI algorithms and 873+ exercises.
- • 873+ exercises with instructions
- • Research-based programming
- • PDF download
Workout Timer
Professional Timer Tool
Professional timer for AMRAP, EMOM, TABATA, and custom interval training.
- • AMRAP, EMOM, TABATA
- • Custom intervals
- • Audio notifications
1RM Calculator
One Rep Maximum
Estimate your one-rep max using multiple validated formulas.
- • Multiple formulas
- • Lift-specific adjustments
- • Training percentages
Metabolic Lab
Metabolic Planner
BMR · TDEE · Weight Plan
Calculate your metabolic rate, total energy expenditure, and build a personalized weight strategy.
- • BMR — Mifflin-St Jeor (free)
- • TDEE with activity multiplier
- • Personalized weight plan
Macro Calculator
Precision Nutrition Planning
Calculate daily macro targets using Mifflin-St Jeor and Katch-McArdle formulas.
- • Dual-formula calculations
- • Goal-based distribution
- • Full protein/fat/carb breakdown
Wellness Lab
Breathing Guide
Guided Breathwork Sessions
Visual breathing exercises with animated guidance. Box breathing, 4-7-8, physiological sigh, and more.
- • Box breathing (free)
- • 4 additional presets
- • Animated visual guide
Hydration Reminder
Smart Water Tracking
Smart hydration reminders with customizable intervals and browser notifications.
- • Customizable intervals
- • Browser notifications
- • Configurable end time
Movement Reminder
Stay Active Alerts
Regular movement break reminders to fight sedentary time and keep you active.
- • Configurable intervals
- • Browser notifications
- • Snooze & sound control
Diagnostics
Body Fat Calculator
Multiple Methods Available
Calculate body fat percentage using scientifically validated skinfold and circumference methods.
- • Jackson-Pollock 3 & 7-Site
- • Durnin-Womersley 4-Site
- • US Navy method
Bio Age Quiz
Biological Age Estimator
Estimate your biological age using peer-reviewed lifestyle and biometric markers.
- • 12 free lifestyle questions
- • +15 comprehensive biomarkers
- • Research-cited scoring