💪Muscle groups
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Daily Challenge
5 questions · time bonus
1RM Estimator
Estimate your one-rep max from a submaximal lift. Shows all three common formulas. Best for 2–10 rep ranges.
Heart-Rate Zones
Karvonen (HRR-based) and Tanaka (HRmax-based) formulas. ACSM-recommended for prescribing training intensity.
Calorie Burn Estimator
Uses MET values from the 2024 Compendium of Physical Activities (Ainsworth et al.). Formula: kcal/min = MET × 3.5 × kg / 200.
Macros for Goal
Targets based on ISSN/NSCA ranges. Protein 1.6–2.2 g/kg, carbs and fats balanced to total calories.
Workout Builder
Generate a research-backed routine. Set/rep/rest schemes follow ACSM and NSCA guidance for each training goal.
Goal
Body region focus
Time budget
Personal records
Track your best lifts. Data stays on this device.
Units:
Life-skills streak
Your stats
Achievements
Flashcard mastery (SRS)
Cards you've marked "knew it" appear less often. Reset to start fresh.