Free Performance Tools
Optimize Everything
Science-backed calculators and tools for nutrition, training, body composition, and recovery. No sign-up required.
View My Saved ResultsHYROX Finish Time Predictor
Enter your fitness benchmarks and get a predicted HYROX finish time with station-by-station splits and race strategy.
Protein Calculator
Calculate your daily protein needs with meal timing recommendations based on your weight, goals, and activity level.
TDEE & Calorie Calculator
Find your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. Get cut and bulk calorie targets.
Macro Calculator
Get your ideal protein, carb, and fat split tailored to your body composition and fitness goals.
One Rep Max Calculator
Estimate your 1RM using Epley, Brzycki, and Lombardi formulas. Includes a full percentage training chart.
Body Fat Estimator
Estimate your body fat percentage using the US Navy method with waist, neck, and hip measurements.
Heart Rate Zones
Calculate your 5 training heart rate zones using Karvonen or max HR method. Perfect for HYROX prep.
Focus & Recovery Timers
Pomodoro focus sessions, meditation timers, breathwork patterns, and cold exposure countdowns.
Peptide Reconstitution Calculator
Calculate exact dosing and syringe draw volumes for peptide reconstitution with BAC water.
Peptide Dosing Calculator
Get recommended peptide doses based on peptide type, body weight, and experience level. Covers BPC-157, TB-500, Semaglutide, and more.
Station Split Calculator
Break down your HYROX station target times based on your goal finish time and running pace. Printable pace card included.
Race Pace Planner
Build a downloadable HYROX pace card with target splits for every run and station segment.
Longevity Score Assessment
Deep 29-question assessment across 8 science-backed longevity habits. Get per-habit scores, gap analysis, and personalized peptide recommendations.
Biohacking Score Quiz
Rate your biohacking protocol across 6 categories. Get a personalized score, radar chart, and tailored recommendations.
Recovery Stack Builder
Build your personalized recovery protocol. Compare HydroTherapy, cold plunge, peptides, supplements & more. Get a stack score and weekly schedule.
Peptide Stack Builder
Build your complete peptide protocol. Select peptides, get reconstitution guides, dosing schedules, and cycle timelines in one workflow.
Reconstitution Guide
Step-by-step peptide reconstitution with BAC water. Calculate exact syringe draw volumes for precise dosing.
Body Recomp Tracker
Track your body recomposition progress with weight, body fat, and muscle mass over time. Visual trend charts.
Peptide Comparison Tool
Compare 2-3 peptides side-by-side. Dosing, effects, cost, safety profiles, and stacking compatibility all in one view.
Peptide Cycle Tracker
Log and track your peptide cycles with dosing, timing, on/off scheduling, and visual timeline.
Protocol Tracker
Log daily peptide doses, track side effects, monitor your personal dashboard, and share anonymized data with the community.