قدّر رقمك القصوى 1RM من أي عدد تكرارات × وزن باستخدام خمس معادلات موثقة، مع جدول كامل بنسب %1RM (من 50% إلى 100% بخطوات 5%) لبرمجة المجموعات والتكرارات.
| %1RM | الوزن | التكرارات المقترحة |
|---|
Epley: w × (1 + reps/30). Brzycki: w × 36 / (37 − reps). Lombardi: w × reps^0.10. O'Conner: w × (1 + 0.025 × reps). Wathan: 100 × w / (48.8 + 53.8 × e^(−0.075 × reps)).
يعتمد مخطط %1RM على أزواج نطاقات التكرار القياسية (95% ≈ 2 تكرار، 85% ≈ 5 تكرارات، 70% ≈ 10 تكرارات، وهكذا).
Barbell Plate Loading Calculator (kg / lb)
Plate math for any target weight, with available plate inventory, in kg or lb — for Olympic, women's and trap bars.
Wilks, DOTS & IPF GL Powerlifting Score Calculator
Compare powerlifting totals across weight classes with Wilks, DOTS and IPF GL coefficients.
Macros from Calories Calculator (P / F / C in g)
Calculate grams of protein, fat and carbs from any calorie target with keto, balanced and high-protein presets.
Heart Rate, FTP & Pace Training Zone Calculator
Generate Z1–Z5 training zones from threshold heart rate, FTP or threshold pace for running, cycling and rowing.
Running Pace Converter & Race Time Predictor
Convert running pace between min/km and min/mi and predict your 5K, 10K, half and full marathon times.
Cycling Power to Speed Calculator
Estimate cycling speed from watts using bike weight, gradient, wind and surface drag.
