Free tools Overload
Free calculators for strength training, running, cycling and body tracking, including the formulas the Overload app uses, with no account and nothing to install.
Strength
- 1RM calculatorEstimate your one-rep max from any set of reps and weight, with a percentage table and the same banded formula the Overload app uses.
- Plate calculatorWork out exactly which plates to load per side for any barbell weight, free, with the achieved load and shortfall shown instantly.
- Warm-up sets calculatorBuild a free warm-up ladder of sets leading into your working weight, so every jump between the bar and your top set is planned.
- RPE calculatorConvert any set to a percentage of your 1RM or a target load from RPE, free, with a full table of reps against RPE 6 to 10.
- Strength standardsFind your strength level on the squat, bench, deadlift, press or row, free, with the weight needed to reach the next level shown.
- DOTS / Wilks calculatorTurn your bodyweight and powerlifting total into DOTS, Wilks 2020 and IPF GL points, free, to compare your strength fairly across weight classes.
- Training volume calculatorAdd up training tonnage, total reps, hard sets and INOL from your sets, free, to see exactly how much volume and intensity a session carried.
- Progression plannerPlan how many weeks to reach a strength goal, or the weekly increment needed by a deadline, free, with a full week-by-week load table.
- Kg to lb converterConvert any weight between kilograms and pounds instantly, free, with the nearest loadable barbell weight in both units and a reference table.
- Bodyweight exercise loadWork out the true load behind bodyweight-scaled exercises like pull-ups or the deadlift, free, with an estimated 1RM for that exact movement.
Running
- Pace calculatorSolve for running pace, time or distance from the other two, free, with instant km/h and mph conversions and a full race-distance time table.
- Pace converterConvert running speed between km/h, mph, min/km and min/mi instantly, free, with a reference table spanning 6 to 22 km/h for quick lookup.
- Race time predictorPredict your 5K, 10K, half and marathon time from a recent race using the Riegel formula, free, the same model the Overload app uses.
- VDOT calculatorCalculate your Daniels VDOT, VMA and VO2max from a race result, free, with training pace zones the same way the Overload app computes them.
- Heart rate zones calculatorWork out your five running heart rate zones from age or a known HRmax, free, with the Karvonen method for a more personal result.
- Race split calculatorBuild a free kilometre-by-kilometre or mile-by-mile split table for any target race time, with an optional negative split percentage.
- Treadmill pace converterConvert treadmill speed and incline into equivalent flat outdoor pace, free, using the same Minetti energy-cost model as the Overload app.
- Grade-adjusted pace calculatorTurn a hilly run's distance, time and elevation into a flat-equivalent pace, free, with the same Minetti model the Overload app applies.
- Cadence and stride calculatorWork out stride length from cadence and pace, or the cadence needed for a target stride, free, with a table across a cadence range.
- Age-grading calculatorScore a race time against the world-best standard for your age and sex, free, to compare performances fairly across ages and distances.
- Weekly mileage plannerBuild a free week-by-week running volume progression from a starting to a goal mileage, with regular cutback weeks to absorb the load.
- Heat and altitude pace adjustmentAdjust a cool-weather sea-level pace for heat and altitude, free, using a simple rule-of-thumb model to estimate the real-world slowdown.
Cycling
- FTP zones calculatorCalculate your cycling FTP from a known value or a 20-minute power, free, with the seven Coggan training zones in watts.
- Watts per kg calculatorWork out your cycling power-to-weight ratio and rider category for free, using the Coggan power profile for men and women.
- Speed to power calculatorEstimate the power needed to hold a cycling speed, free, with gravity, rolling and aero components and a full speed table.
- Climb time calculatorPredict climb time, speed and VAM from length, elevation gain and power, free, with a table across a range of power outputs.
- Bike gear calculatorList every chainring and cassette combination sorted by development, free, with ratio, gear inches and speed at your cadence.
- Saddle height calculatorEstimate your bike saddle height from inseam, free, using the LeMond and Hamley methods and a comfortable range to fine-tune.
- TSS calculatorCompute cycling Training Stress Score from power or heart rate, free, with intensity factor, the same formula the Overload app uses.
- Tyre pressure calculatorGet a starting-point bike tyre pressure in psi and bar from rider weight, bike weight and tyre width, free, tubeless included.
- Cycling calories calculatorConvert cycling kilojoules to calories burned, free, from a known kJ figure or from average power and duration, with carb equivalent.
- Cycling fuelling calculatorPlan free carb, fluid and sodium targets per hour for a cycling ride, adjusted for its duration, intensity and temperature.
Body and training load
- Training load simulatorProject fitness, fatigue and form from a weekly training load plan, free, with a chart of CTL, ATL and TSB over as many weeks as you like.
- FFMI calculatorCalculate your fat-free mass index from weight, height and body fat, free, with lean mass, a normalized score and a five-step band.
- Protein and calorie calculatorGet free daily calorie and macro targets for a cut, maintenance or bulk, from your BMR, TDEE, protein, fat and carbs breakdown.
Track your progress in Overload
Log your workouts, runs and body metrics, and let the app run these numbers for you. Free on iOS and Android.