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Calculate your estimated one-rep max using Epley, Brzycki, and Lander formulas. Determine your maximum strength from submaximal lifts.
Calculate your personal heart rate training zones using the Karvonen method. Optimize your cardio training with zones based on age and resting heart rate.
Estimate your VO2 max from resting heart rate using the Uth method. Assess your cardiorespiratory fitness level and aerobic capacity.