Free tools

Training Calculators & Tools

Everything in one place. Free, instant fitness calculators for swim, bike, run, nutrition and health, built on the same science and coaching we use with Team TC athletes. Pick a tool to get started.

A flat white on a concrete table, seen from above
Health
Caffeine CurfewWhat is still in you at bedtime, and when to stop
→ Athlete training early in the morning
Life
Weekly PlannerFit training around your real week
→ Athletes on an IRONMAN 70.3 finish chute
Race Guides
Event StrategyCourse, pacing & fuelling, race by race
→ Cyclist training outdoors
Bike
FTP CalculatorYour FTP and power training zones
→ Swimmer in the water
Swim
Critical Swim SpeedYour CSS and swim training paces
→ Athlete checking a sports watch
Train
Heart Rate ZonesYour five zones in beats per minute
→ Athletes at maximum effort
Train
RPE ExplainedTurn effort 1-10 into every zone
→ Runner on the road
Run
Pace & SpeedConvert pace, speed and splits
→ Runners racing
Run
Race Pace PlannerEven, negative or positive splits
→ Race-day fuelling
Fuel
Race NutritionHour-by-hour race fuelling plan
→ Healthy food
Fuel
TDEE CalculatorYour daily calories and macros
→ Female athlete training
Health
Menstrual CycleMap your phases and adapt training
→

Numbers are the start. Coaching is the difference.

These tools give you the targets. A TC Coaching plan turns them into progress, built around you, your data and your life.

Apply for 1:1 coaching

Responsible for a team as well as your own training? The same coaches run group programmes for organisations through Wayfinder Performance Coaching.

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Numbers are useful. Knowing what to do with them is better.

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