Tools

Estimate your glomerular filtration rate (GFR)

Work out how much dietary fat you should be eating each day

Calculate your daily calories and macronutrient split

The Target Heart Rate Calculator helps you identify the training zones that match your fitness goals

Calculate your Body Surface Area (BSA) instantly using height and weight

Estimate your body fat using Navy, Skinfold or BMI methods.

Getting your fuelling strategy right can make all the difference on race day

Calculate your daily protein needs

Plan your race strategy with weather insights

Generate a Push/Pull workout plan.

Calculate personalised run-walk intervals tailored specifically to your pace and goals.

Personalised feedback on key aspects of your running technique

Precisely plan your pacing strategy for any race distance.

Balance your weekly running volume, intensity, and recovery

Convert your current running pace into personalised heart rate zones, providing clarity on training intensities and guiding effective workout planning.

Convert your current running pace at altitude into the equivalent pace at sea level, providing clarity on their true performance.

Input your current treadmill pace and incline level to instantly see what your equivalent outdoor pace would be.

The running plan generator is a tool designed to help runners of all levels achieve their desired running distance and fitness goals

Run Every Day January, often referred to as RED January, is a fitness challenge designed to start the new year on a positive note

Understand your Body Mass Index (BMI) and its implications for your health.

Understand and optimise your performance across varied terrains.

The interval session generator is a powerful tool for runners who are looking to improve their performance and increase their endurance

12 week jump rope generator to create a unique plan

Generate a workout plan to achieve 500 squats in a day

Generate a workout plan to achieve 500 squats in a day