[CALCULATORS]
The arithmetic, without the app.
Every one of these runs the same formula Base runs internally, and every one shows the formula underneath. They work with JavaScript off insofar as the explanation is the page; the inputs need it.
- Hybrid TDEE calculator Estimate daily calorie needs for an athlete who lifts and does endurance work. Counts sessions separately instead of hiding them in an activity multiplier.
- Threshold pace and training zone calculator Turn a recent hard effort into threshold pace, then into easy, long, tempo, threshold and interval pace bands. The same multipliers Base uses.
- FTP and cycling power zone calculator Estimate functional threshold power from any sustained effort of 20 minutes or more, then get the Coggan power zones every head unit already speaks.
- Macro calculator for hybrid athletes Protein and fat set from bodyweight and calories, carbohydrate as the remainder — so carbs move with your training week instead of sitting at a fixed number.
- Lean gain rate and surplus calculator How much of a calorie surplus can become muscle, and how much has nowhere to go but fat. The argument for +250 over +500, in numbers.
- One-rep max calculator Estimate a one-rep max from any submaximal set using the Epley formula, with the percentage table underneath and an honest note on where it breaks.
- Weekly set volume calculator Count training volume the way the dose-response research does: direct sets plus half of indirect ones, against the 12 to 20 set productive range.
- Training load ramp rate calculator Acute-to-chronic workload ratio on endurance minutes. The 0.8 to 1.3 window is a productive build; past 1.5 the injury-risk curve turns sharply upward.
- Race time predictor Predict a race time at any distance from a recent result, using the Riegel formula — with an honest note on where it breaks down.
- Carbohydrate needs calculator Daily carbohydrate targets by training load, in grams per kilogram — the range that separates a lifter from an athlete running forty miles a week.