TRAINING TOOLS
Built by Coach J · Olympian · 3x Hall of Fame
Every tool you need to train smarter — all in one place
⚡ Speed Lab — All-In-One Running Calculator
SAVES
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Speed Lab
Four calculators in one tabbed tool — Pace: goal time to workout pace at any effort %, surface and treadmill MPH. Splits: projected race-day checkpoint splits, 100m through 3200m. Sprint: practice times for 100/200/400m at prescribed effort, block and flying starts. Distance: practice times for 800m–3200m with pacing and recovery. Level and age aware.
💪 Strength & Weight Tools
SAVES🏋Barbell 1RM CalculatorEstimate your 1RM from submaximal lifts across 30+ movements — squats, deadlifts, presses, and Olympic lifts. Plate loading visual shows how to set up the bar. Full % chart with training zones.
SAVES💪Dumbbell CalculatorDB working weight per hand at prescribed % across 25+ movements — presses, rows, split squats, RDLs, curls, and explosive lifts. Visual shows the pair to grab.
🕒 Timing & Conversion Tools
⏱Stopwatch / TimerSingle stopwatch, interval timer (Tabata/EMOM), multi-lane timing for 4 athletes. Stadium mode. Voice countdown.
NEW🚴Treadmill ConverterFull treadmill training tool. Goal event, effort %, level, age, incline. Track pace to MPH and back. Quick reference chart.
🌬Wind CorrectionConvert wind-aided sprint and jump times to wind-neutral equivalents. Mureika formula used by USATF and World Athletics.
📈 Body & Performance Tracking
NEW📈Body CompositionYOUR personal tracker. BMI awareness, body weight tracking. Set your own goals. Save to your profile. Your journey.
SAVES🏆Submit a PRSubmit personal records for coach review. Verified PRs auto-update your profile and the leaderboard.
🏅LeaderboardSee how you rank against other RSP athletes. Auto-updated from verified PRs and coach assessments.
💾 Tools Marked "SAVES" Update Your Athlete Profile
Logged-in athletes save results directly to their profile. Data feeds the leaderboard and coach dashboard.
