INTNT Performance

Performance Calculator

Enter your test scores in the blue cells below  ·  Zones update automatically
⚠ Example values shown — replace every blue cell with your own test results
This calculator is INTNT Performance intellectual property — provided for your personal use as an INTNT client. Please do not share or redistribute.
Testing Inputs
Input Value Unit
Ageyears
Body Masskg
Bench 1RMkg
Back Squat 1RMkg
Front Squat 1RMkg
Deadlift 1RMkg
Power Clean 1RMkg
Run 2km TT MASmm:ss
Run 5km TTmm:ss
Run 1km TTmm:ss
Ski 1km TTmm:ss
Row 1km TTmm:ss
HYROX Singles PBh:mm:ss
HYROX Doubles PBh:mm:ss
Target Singlesh:mm:ss
Target Doublesh:mm:ss
Strength Zones — session % calculator
Session %    %    Enter your prescribed %
Lift 1RM Target
Bench Press----
Back Squat----
Front Squat----
Deadlift----
Power Clean----
Run Training Paces — derived from your 5km TT
Zone Floor Ceiling
Z1 Recovery----
Z2 Aerobic----
Z3 Marathon / Steady----
Z4 Threshold----
Z5 HYROX Race Pace----
Z6 VO2 / MAS----
Z7 Speed Reserve----
Heart Rate Zones — Tanaka Formula
Max HR  -- bpm  ·  208 − (0.7 × age)
Zone BPM Range % HRmax
Z1  Recovery----
Z2  Aerobic Base----
Z3  Tempo----
Z4  Threshold----
Z5  Max / VO₂----
MAS Calculator — derived from your 2km TT
MAS Pace --
Target %MAS %
Target Pace --
HR Zone --
Est. HR --
Training Zone Targets

Requires age + 2km TT  ·  Pace range shown fastest → slowest within zone

Zone HR (bpm) Pace (/km)
Z5  Max / VO₂----
Z4  Threshold----
Z3  Tempo----
Z2  Aerobic Base----
Z1  Recovery----
Erg Targets — 500m split targets
Erg TT Split Threshold Race Pace
Ski (500m)------
Row (500m)------

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