Formulas
Formulas on AI Fit Hub, all 7 of them, for lifters and runners. Each page names its sources and links the calculator that runs the numbers.
- Hybrid Training Planner Formula
Hybrid training planner formula: run days from weekly distance (2-5), lifts placed by goal, hard runs on run-only days, interference warnings and a load score.
endurance
- Race-Week Taper Formula + Carb Loading (Burke)
Race-week taper formula: cut volume 41–60% over about 2 weeks while holding intensity and frequency (Bosquet 2007); performance usually improves about 3%.
endurance
- Resting Heart Rate Formula and Percentile Chart
Resting heart rate rating: your seated pulse against U.S. NHANES percentiles for age and sex, from Athlete (lowest 5%) to Poor (above the 90th percentile).
Recovery
- RPE to Percentage Formula (Tuchscherer)
RPE to percentage formula: the Tuchscherer (RTS) chart maps reps × RPE to a share of 1RM; RPE 8 for 5 reps is 81.1%. Worked squat example and the RIR scale.
Strength Training
- Running Pace Formula: Riegel & VDOT Race Pace Conversion
Running pace formula: pace = time / distance in min per km or mile, plus Riegel's T2 = T1 × (D2/D1)^1.06 for race-equivalent pace. Worked 10K-to-half example.
endurance
- Sweat Rate Formula
Sweat rate formula: (weight before − weight after + fluid drunk − urine) / hours. A worked 1-hour run, ACSM's 2% guidance and typical sweat sodium losses.
endurance
- Workout Volume Formula
Workout volume formula: volume load = sets × reps × weight. Hard sets = total sets within 2 reps of failure per muscle group per week.
Strength Training