What we do
Performance Tools provides free calculators for rowing, running, strength, and nutrition. Each calculator takes common training inputs and turns them into useful estimates — rowing splits, race predictions, one-repetition maximums, macro targets, and more. The goal is to make the numbers athletes and coaches use every day easier to calculate and interpret.
Every tool is built around a specific training question: What split do I need to hold for a target 2K time? What pace zones should I train at? What is my estimated 1RM from today's working set? The calculators answer these questions instantly, with no sign-up required.
Who it is for
The site is designed for athletes, coaches, and anyone tracking performance. Whether you are a rower setting erg targets, a runner planning race pace, a lifter estimating strength levels, or an active person managing nutrition, the tools aim to make the numbers clearer and more actionable.
We avoid unnecessary complexity. Each calculator focuses on a single metric or relationship so you can get the information you need without navigating through unrelated features.
Our approach
We focus on recognised equations, clear assumptions, and usable results. Calculators are estimates, so they work best when combined with training context, sound judgement, and individual feedback. We prioritise methods that are widely referenced in sport science, straightforward to explain, and useful for practical planning.
We do not make exaggerated claims about accuracy or outcomes. Every calculator page explains how the tool works, what formula it uses, and what limitations apply. This transparency helps users decide how much weight to give each result in their own training decisions.
Why free
Performance Tools is free to use. There are no accounts, paywalls, or hidden features. The calculators are designed to be accessible to anyone who needs them, regardless of budget or level of experience.