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Reference calculators

The numbers,
done right.

Each tool is a page with a calculator built in. The formula is there, along with the source studies, the reference tables, and the context to read your result. Each one runs in your browser, with no account and no tracking. Your data never leaves the page.

Heat · Dew point · Running pace

Heat & Dew Point Pace Calculator

How much heat and dew point slow your running pace, from decades of marathon weather data.

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TSS · TRIMP · CTL/ATL/TSB · DOTS · RPE

Metric Decoder

TSS against TRIMP against Training Effect, and the rest. What each number measures, and which ones Kinoku computes.

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Bodyweight load · Relative strength · Calisthenics

Bodyweight Load Calculator

What a push-up, pull-up, dip or squat really lifts. Hundreds of exercises, each one labelled measured or estimated.

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DOTS · Powerlifting · Strength Standards

DOTS Calculator

A strength score that adjusts for your sex and weight. Written for the German federation in 2019, now the cross-federation standard.

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IPF GL · IPF rankings · Competition scoring

IPF GoodLift Calculator

The IPF's own score since 2020. It rates a raw 3-lift total with the same math Kinoku uses in the app.

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Wilks · Legacy · Powerlifting

Wilks Calculator

Wilks 1 from 1994 and Wilks 2 from 2020. An older score that many groups still keep on record.

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FFMI · Body composition · Natural limits

FFMI Calculator

Fat-Free Mass Index. It gauges how much muscle you carry. The adjusted form corrects for height.

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CTL · ATL · TSB · Fitness-Fatigue

Banister Form Band Simulator

See your fitness, fatigue, and form from a training-load series. Banister published the model in 1975; TrainingPeaks made the chart famous.

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ACWR · Training-load ratio · Workload management

ACWR Calculator

The acute-to-chronic workload ratio compares recent load with a longer baseline. Use it as a load-spike flag, not an injury prediction.

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Track this in the app

Bring the useful calculators into your training context.

Several of these methods feed Kinoku surfaces such as Pro Analytics, Run Analytics, the Training Form curve, and Kinoku Score. The exact feature page says which tier and history view applies.

Pro AnalyticsSee pricing