Free tools

Fitness Tools

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Plan your walks, runs and workouts with calculators that give you pace, steps, calories and training zones, plus timers for intervals.

Bluetooth Heart Rate MonitorConnect a strap or watch and see live BPM and zonesDaily Activity Goal CalculatorSteps, active calories and workout goals with activity ringsWalking CalculatorCalories, steps and distance for any walkRunning Pace CalculatorPace, speed and 5K to marathon predictionsCycling CalculatorSpeed, pace and calories for any rideCalories Burned CalculatorWalking, running, gym, sports and sleep comparedHeart Rate CalculatorTraining zones and resting heart rateInterval TimerTabata, HIIT, boxing and walk jog rounds with beepsSteps to Sleep CalculatorHow daily steps relate to sleepMacro and Fat CalculatorProtein, carbs, healthy fat and saturated fat limitsStopwatchOnline stopwatch with lap times
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Train hard, recover harder

Training makes you stronger only when you recover. Most recovery happens in deep sleep, when the body releases growth hormone and repairs muscle. Plan your sessions with these tools and protect your sleep with the sleep hours calculator.

A simple week to start

DayPlanTool
Monday30 minute brisk walkWalking calculator
TuesdayInterval session, 10 minutesInterval timer
WednesdayRest or gentle stretchingRelaxation timer
ThursdayEasy run, 20 minutesRunning pace calculator
FridayStrength workStopwatch
SaturdayLong walk or sportCalories burned
SundayRest and early nightBedtime calculator
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Frequently asked questions

How much exercise do adults need?

At least 150 minutes of moderate activity a week plus muscle strengthening on two days, according to the CDC.

Should I exercise at night?

Moderate exercise is fine, but finish hard sessions at least two hours before bed.

Are the calorie numbers exact?

No. They are estimates from standard activity values and can differ by 10 to 20 percent.

Medical references: for evidence based health information see CDC Sleep and Sleep Disorders, NIH NHLBI on Sleep Deprivation, American Academy of Sleep Medicine Sleep Education and MedlinePlus. This page is general information, not medical advice.