Exercise Physiology Calculators, Charts & Guidelines

Running V Dot Zone Calculator

Cycling FTP Power Calculator

Cycling FTP Training Zone Calculator

Swim CSS Calculator

Weight Lifting Rep Calculator

Nutrition RMR / TEE Calculator

Jackson & Pollock Skinfold BF%

Table showing different workout load percentages, reps per set, optimal total reps, and range of total reps for various intensity levels.

Law of Progressive Overload- gradual increased stressed palced on the body will drive improvements in strength, hypertrophy & endurance. As the body adapts to a specific workload, training intensity, volume, or frequency must consistently increased to avoid performance plateaus.

Law of Specificity (SAID Principal)- specific adaptations to imposed demands. The human body responds to specific stresses placed on it so training should mirror the goal via proper periodization

10% Rule- weekly swim/ bike/ run swim mileage or lifting volume or intensity should not increase by >10% to reduce injuries. Veteran athletes can take some liberties with this rule but must still monitor volume & intensity

Table listing different strength ratios for various back squat and bench press exercises, including percentages of back squat or bench, with names like front squat, deadlift, Romanian deadlift, walking lunge, step-up, hip thrust, bench press, overhead press, weighted pull-up, Pendlay row, close grip bench, incline bench, chin-up, snatch grip deadlift, power clean, clean, snatch, and push press.
A table displaying different gym standards and benchmarks for various fitness levels, including strength, bodyweight, and conditioning standards, categorized into Novice, Intermediate, Advanced, and Elite levels.
Table comparing gym Jones and Poliquin ratios with ideal targets for various exercises including front squat, deadlift, bench press, power clean, snatch, RDL, SL squat, and step-up.