CoreRise Tools
Free calculators for endurance athletes.
Seven tools, one purpose: take the math off your plate so you can focus on training. Everything runs in your browser: no account, no upload, no waiting.
Lire en françaisFTP Calculator: 20-min, Ramp & 8-min Tests
Enter your best effort from a 20-minute, ramp, or 8-minute test and get your FTP plus all seven Coggan cycling zones in watts. Everything runs in your browser: no account, no upload.
Open toolWatts per Kilogram Calculator: W/kg + Coggan Category
Your raw FTP tells you how much power you produce. Your watts per kilogram tells you how fast you climb. Enter FTP and body weight to see your W/kg and where it sits on the Coggan cycling performance chart.
Open toolHeart Rate Zones Calculator: Max HR, LTHR & Karvonen
Enter your max heart rate or your lactate threshold heart rate and get all five training zones instantly. Supports the three most common methods: percentage of max HR, Joe Friel's LTHR-based zones, and the Karvonen heart rate reserve formula.
Open toolMarathon Pace Calculator: Target Time to Splits
Enter your target marathon finish time and see the required pace per kilometer and per mile, plus every 5 km split from 5 km to the finish. Pick even splits or a negative split: the calculator does the math.
Open toolTSS Calculator: Training Stress Score & Weekly Load
Enter one workout to get its Training Stress Score, or log a full week to see total load, chronic training load (CTL), acute training load (ATL), and training stress balance (TSB), the same numbers TrainingPeaks calls the Performance Management Chart.
Open toolSweat Rate Calculator: Your Hourly Hydration Target
Weigh yourself before and after a training session, log the fluid you drank during it, and get your sweat rate in liters per hour, the most useful single number for building a race-day hydration strategy.
Open toolCarb Loading Calculator: Body Weight → Daily Grams
Enter your body weight and race distance to see your daily carbohydrate target for the carb load period: how many grams per day, what that means for breakfast, lunch, and dinner, and how many days before the race to start.
Open tool