Free strength training calculators. Proven programs. No signup.

NORMA Athletics

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home of the most thorough hybrid engine program,
and free training programs and calculators.

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Training Tools

Strength

Precise planning for proven strength programs — from the Russian Squat Cycle and 5/3/1 Wendler to Smolov Jr. and Madcow 5×5. Calculate your optimal weights, no signup.

Quick utility, 6 formulas, one number

1 Rep Max Calculator

Estimate your One Rep Max from any submaximal lift. 6 formulas, percentage table for training.

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6-week peak, 3 days/week, single lift focus

Russian Squat Cycle

6-week high-frequency squat program — three sessions a week. The original Russian squat protocol.

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4 weeks, full body, time-tested

5/3/1 Wendler

4-week strength cycle with Training Max. Squat, bench, deadlift, shoulder press.

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Intensity block, 3 weeks, high volume

Smolov Jr.

3-week intensity block — high volume, run once then recover. Ideal as a bench press push or squat peak.

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Weekly progression, 3 sessions/week, long-term

Madcow 5×5

Weekly 5×5 with ramping sets to a top set. The classic intermediate program after linear novice gains stall.

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20 reps, old-school challenge, mental test

Super Squats (20 Reps)

The legendary 20-rep breathing-squat program: 18 planned sessions, with weight added only after a clean set of 20.

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The Hyve — Training Tools

Hyrox Performance Lab

Race planning, split targets and finish-time scenarios — backed by 991k race results.

Performance Hub

Analyze your race. Train the gaps. Compete sharper.

Target splits from real near-goal finishers, finish-time scenarios you can adjust station by station, and a clean bridge into Glacier base work.

Plan My Splits

Engine System

Glacier

When the training week falls apart, keep one structured aerobic session. Glacier builds a 40–90 minute Zone 2 workout from a fixed movement cycle.

Build This Week’s Zone 2 Workout

Choose where you are in the cycle. Glacier gives you today’s three movements, the timer, and the next session when you return.

Build Your Session

Recovery Tools

Breathing for Athletes

Use a short guided breathing reset before training, after hard intervals, or when you need to downshift.

Box Breathing Timer

Box breathing and simple slow-breathing presets for focus, recovery, and post-training downshifts.

Open Timer

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Contact

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