Enter the required personal values to estimate one rep max and treat the result as general guidance.
Inputs
The strongest pages in the library pair the live calculator with a topic guide and, where it helps, a printable reference you can reuse offline.
Use this calculator to estimate a one-rep max from a submaximal set when you want a planning number for training rather than a tested competition lift.
The main result shows the estimated 1RM first, followed by common percentage-based training loads for quick programming use.
This estimate is most useful for relatively low rep counts. It should be treated as a training aid rather than an exact physical limit.
Estimate a target training heart-rate range from age and chosen intensity percentages using a standard rule-of-thumb formula.
Calculate pace per kilometre or mile from the distance and finish time you enter, with clean support for running and walking scenarios.