Free tools for CrossFit coaches and athletes

ZOAR Fitness builds free tools for CrossFit athletes and the coaches who program for them. Each tool answers a question that comes up in real training, such as what a pace means on a different unit, how much to eat for a training block, which heart rate zone a workout should sit in, what pace 102% of threshold works out to, which lift is holding the others back, how much you fade from a short effort to a long one, what your 1-rep max is from a set of reps, what a run equals on the rower or bike, or how long to rest between intervals, and shows the formulas and sources behind the answer.

The tools are written by ZOAR Fitness coaches who program individualized training for CrossFit athletes, from first-time Open athletes to Games competitors. We add new tools as we build them for our own athletes.

Tools available now

• CrossFit Interval Timer: a full-screen stopwatch for interval workouts on a phone or computer. Choose an open-ended workout, a set number of intervals or a time cap, then rest on your own call, for a set time, or 1:1 (rest equals the interval you just finished). The main clock counts up the whole workout, and the summary lists every interval’s work and rest time. A Common Formats tab adds AMRAP with a round counter and splits, timed rounds with optional rest, and EMOM with a 3-2-1 countdown every minute and an optional round and movement counter.
• Erg Calculator: converts pace, watts, calories per hour, calories per minute, cadence (RPM), speed and METs within one cardio machine. It covers the Concept2 RowErg, SkiErg and BikeErg, the Rogue Echo Bike, Echo Row and Echo Ski, the Assault AirBike Classic and AirRunner, and the Rogue | Woodway Curve. Numbers match what each console shows at its factory settings, with no bodyweight input.
• CrossFit Macro Calculator: sets daily calories, protein, carbs and fat for competitive athletes from sex, bodyweight, a body-fat range, weekly training hours and the share of training that is intense. It uses lean mass to estimate metabolism, scales training calories to 40 hours a week, and checks carbs against ACSM sports-nutrition ranges.
• Heart Rate Zone Calculator: turns a max heart rate into five training zones (50–60% up to 90–100% of max) in a table sized for a phone screenshot. Athletes who don’t know their max can estimate it with the Tanaka formula (208 − 0.7 × age), chosen after comparing 13 studies, with an adjustment for bike-based training and an override for a recorded peak.
• Pace Percentage Calculator: turns a threshold pace or output into a 95–105% table for running (per km and per mile), the Concept2 RowErg, BikeErg and SkiErg (pace, watts or calories per hour) and the Rogue Echo Bike (cadence or watts). Erg percentages are applied to watts, not split times, because Concept2 watts rise with the cube of speed.
• CrossFit Strength Ratio Calculator: compares 1-rep maxes in pounds or kilograms across nine ratios: snatch to clean & jerk, front to back squat, clean to front and back squat, snatch to back squat, power to full clean and snatch, strict press to split jerk, and back squat to deadlift. Each is graded green, yellow or red against ranges from Greg Everett, Soviet weightlifting norms, a study of nearly 3,000 elite lifters and powerlifting championship data, with a note on which lift is likely lagging.
• CrossFit Power Preservation Calculator: fits the critical power model (work = CP × time + W′) to two to five time trials on the run, RowErg, SkiErg, BikeErg or Echo Bike, and graphs every modality on one chart. It measures the fall-off from the shortest to the longest test, compares it to a norm for those test lengths built from published W′ and critical power data, Riegel’s running formula and Paul’s Law for rowing, and labels each modality Powerful, Hybrid or Enduring.
• CrossFit 1 Rep Max Calculator: estimates a 1-rep max for the deadlift, back squat, front squat, bench press, strict press and strict pull-up from a set of 1 to 10 reps in pounds or kilograms. It blends the Epley, Brzycki, Lander, Lombardi, Mayhew, O’Conner and Wathan formulas, choosing the ones that tested most accurate for each lift, shows the range across all seven and gives a 50–100% percentage chart. The pull-up uses bodyweight plus added load and reports the result as added (or assisted) weight.
• CrossFit Erg Equivalency Calculator: a machine substitution calculator for CrossFit. Enter meters or calories on the run, AirBike (Echo or Assault), rower, SkiErg or BikeErg and get the equivalent on every other machine with an estimated time, shown as men / women values or personalized by sex, bodyweight, fitness level or mile time. It models each machine from exercise physiology (ACSM running and cycling equations, rowing oxygen-cost data) and each console’s own formulas, and matches common gym charts like 400 m run = 500 m row = 1,000 m BikeErg = 20/15 cal.

Who these tools are for

• Coaches writing workouts with machine targets, such as a pace on the rower, calories per minute on the Assault Bike or a percentage of threshold, spotting each athlete’s weak lifts, profiling athletes as Powerful, Hybrid or Enduring on each machine, setting percentage-based strength work from estimated maxes, and giving every athlete a fair machine substitution.
• Athletes who want a simple work and rest clock, or want to know what a target means before they get on the machine, how much to eat to fuel their training, what heart rate to hold for easy and hard work, which lift to prioritize, whether they fade more than they should in longer efforts, what their max is without testing it, or what to do on the bike when they can’t run.
• Gym owners who need consistent numbers across different brands of equipment.

Want training written around your goals? Apply for 1-on-1 coaching with ZOAR Fitness.

Updated November 9, 2026