Holistic Performance Assessment
Complete physiological snapshots — thresholds, zones, predictions, and more in one report
Cycling Snapshot
Enter two maximal efforts and get a complete cycling profile: CP, W', VO2max, power zones, power profile percentile, FatMax, speed at threshold, and session load estimates.
Generate Snapshot →Running Snapshot
From two time trials, get your critical velocity, Daniels training zones, race predictions for 5K through marathon, age-graded performance, and session load guidance.
Generate Snapshot →Swimming Snapshot
Calculate your CSS from pool tests, get swim training zones, SWOLF efficiency, and open water time estimates with condition adjustments.
Generate Snapshot →Triathlon Snapshot
Plan your race from threshold data across all three disciplines. Get predicted splits, discipline-specific zones, session load breakdown, and pacing targets for Sprint through Ironman.
Generate Snapshot →Performance Testing
Measure your physiological limits and set accurate training zones
Critical Power/Velocity/Speed
Find your critical threshold (CP, CV, or CSS) from two all-out time trials. Includes threshold power, threshold pace, and anaerobic capacity.
Calculate →Lactate Threshold
Analyze blood lactate data from progressive tests to find LT1, LT2, and optimal training zones using multiple detection methods.
Calculate →VO2max Estimator
Estimate your maximal oxygen uptake from a 5-minute all-out power test. Uses Sitko et al. (2022) formula validated for road cyclists.
Calculate →Training Zones
Generate personalized training zones using Coggan 7-zone, Seiler 3-zone, or Daniels running systems based on your threshold power or pace.
Calculate →Power Profile
See where your cycling power ranks among all riders worldwide and against the professional peloton. Uses Cycling Analytics and Valenzuela/Mateo-March pro data.
Calculate →FatMax & Substrate Utilization
Estimate your FatMax zone and see how fat vs carb burn shifts with intensity. Based on Achten & Jeukendrup (2003) crossover concept.
Calculate →VLaMax Estimator
Estimate your glycolytic power (VLaMax) from sprint and threshold data. Understand how it shapes your threshold and fat oxidation. Inspired by INSCYD.
Calculate →Age-Grading Performance
Compare your race time against age-adjusted world standards using WMA age-grading tables. See your true performance level regardless of age.
Calculate →Fractional Utilization
Calculate what fraction of your aerobic ceiling (MAP) you can sustain at threshold. Reveals if you're a diesel or a sprinter, with discipline-specific targets.
Calculate →Training Tools
Track training load, plan your taper, and predict race performance
Session Load Calculator
Calculate session training load from power, heart rate, or pace. Quantify workout intensity and track weekly training load.
Calculate →Taper Advisor
Build a week-by-week taper plan for marathons, cycling events, or triathlons. Science-backed volume reduction schedules.
Calculate →Race Time Predictor
Predict race times from recent performances using Riegel and Cameron models. Works for 5K through ultra distances.
Calculate →Interval Workout Builder
Generate structured interval sessions for any training zone. Prescribes sets, durations, rest periods, and target intensity from your threshold data.
Calculate →Weight vs Performance Impact
Estimate how body weight changes affect running pace and cycling climbing speed. Based on the Daniels Running Formula and cycling physics.
Calculate →Race Day & Conditions
Adjust pacing for real-world conditions and plan multi-sport races
Heat & Humidity Adjustment
Adjust your target pace for temperature and humidity. Based on Ely et al. (2007) marathon performance data with acclimation factors.
Calculate →Altitude Performance Adjustment
Predict how altitude affects your pace or power. Accounts for VO2max decline and reduced air density. Based on Peronnet et al. (1991).
Calculate →Grade-Adjusted Pace (GAP)
Convert hilly running pace to flat-equivalent effort using Minetti et al. (2002) metabolic cost model. Same formula used by Strava.
Calculate →Glycogen Depletion / Wall Predictor
Predict when you'll hit the wall based on pace, glycogen stores, and fueling rate. Based on Rapoport (2010) metabolic model.
Calculate →Nutrition
Optimize your fueling strategy for training and racing
Carbohydrate Fueling
Plan race-day carb intake based on duration, intensity, temperature, and gut tolerance. Includes GI risk assessment and feeding schedules.
Calculate →Calorie & Macro Calculator
Calculate daily calorie needs and macronutrient distribution based on training volume and goals. Includes TDEE and meal timing guidance.
Calculate →Cycling Tools
Power analysis, climbing predictions, and equipment optimization
Power-to-Speed Calculator
Full physics model converting power to speed (or speed to power). Accounts for aerodynamics, gradient, rolling resistance, and wind. Based on Martin et al. (1998).
Calculate →Climbing Speed & VAM
Calculate VAM (vertical ascent meters/hour) from climb data, or predict climb time from target W/kg. Includes VAM performance ratings.
Calculate →Gear Ratio & Speed
Calculate speed from gear ratio and cadence. Compare gear combinations and find optimal gearing for target race speed.
Calculate →Utilities
Quick conversion tools and efficiency metrics
Pace Converter
Convert between min/km, min/mile, km/h, mph, and m/s. Separate modes for running and swimming paces.
Calculate →SWOLF Calculator
Measure swimming efficiency by combining stroke count and time. Track improvement and identify technique issues.
Calculate →