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-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.
Want programming that uses these numbers for you? Browse the programs →