Free strength training calculators. Proven programs. No signup.

NORMA Athletics

Your source for the tech you need for your next PR,
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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The Hyve — Training Tools

Hyrox Performance Lab

Race planning, percentile ranking, strength standards and split analysis — backed by 991k race results.

Performance Hub

Analyze your race. Train the gaps. Compete sharper.

The full Hyrox surface: athlete search, race history, finish prediction, cohort percentiles, strength standards, and a clean bridge into Glacier base work.

Search Athletes

Recovery Tools

Breathing

Master your nervous system. Reduce stress, sharpen focus, and accelerate recovery between sessions.

Box Breathing

4-phase breathing technique used by Navy SEALs and elite athletes. Multiple presets from beginner to advanced.

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Get In Touch

Contact

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