Free Tools
Calculators and references built by the same coaching engine behind Composite Athlete. Free to use, printable, and always here.
Strength
1RM % & Plate Calculator
Enter your one-rep max and get every training percentage - the weight to use and the exact plates to load on each side (lb or kg), plus a rep guide. Download a branded PDF for the gym floor.
HYROX
Race Analysis & Weakness Finder
Import your official HYROX result and see exactly where you lost time: every segment ranked against your field, your 3 biggest opportunities, and the exercises and program that fix them.
HYROX
Finish Time Predictor
Enter your 5K and rate your running and station strength - get a projected finish time, a full per-segment projection, and the one segment costing you the most.
Running
Runner Strength Standards
Enter your bodyweight and racing goal (5K to marathon) - get the six lifts that matter for runners, in your numbers, and see where your own lifts land.
HYROX
Race-Day Pace Calculator
Enter your target finish time, how you race, and your division - get split targets for all 8 runs and 8 stations plus a cumulative race clock. Free account adds the printable PDF pace card.
HYROX
HYROX Station Standards & Scaling
Every station, weight, distance, and rep count by division (Open & Pro, men & women), plus movement standards and the most common no-reps that cost people time on race day.
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