🏋️ Training Analytics

Workout Intensity Calculator

Estimate 1RM with multi-formula averaging, track Wilks and relative strength, and generate Karvonen heart-rate zones for smarter conditioning.

1RM (Avg) Wilks Loads Table Karvonen Zones

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Strength + Conditioning in one clean tool

How to use this tool

Use the Strength tab to estimate a realistic 1RM and pick training loads by goal. Use Cardio Zones to control conditioning intensity without overtraining.

Long-tail: How do I choose the best intensity for fat loss?

Keep most cardio in Endurance (Zone 2) for weekly volume, and add 1–2 short VO2 Max sessions only if recovery is strong. Consistency beats extremes.

FAQ

Which 1RM formula is most accurate?

Different formulas vary by rep range. This tool averages multiple formulas to reduce outliers and give a more stable estimate.

What is Wilks score?

Wilks adjusts strength for bodyweight, helping you compare performance over time regardless of weight changes.

Why use Karvonen heart rate zones?

Karvonen uses your Resting HR to calculate Heart Rate Reserve (HRR), which personalizes zones better than max-HR percentages alone.

How often should I update zones and 1RM?

Re-test every 4–8 weeks, or any time your Resting HR trend and training performance change noticeably.

Is this a medical tool?

No. This is a training guidance estimator. If you have symptoms, pain, or medical concerns, consult a clinician.

Related Tools

🥗 Macro Calculator ❤️ HR Zones 💪 Strength Calculator 🏃 Get Fit