Disclaimer

Every number on liftandpace.com is arithmetic applied to what you enter. That's all it is.

The 1RM calculator gives you an estimate, and an estimate is not a tested max. It cannot see your form on the day, how recovered you were, or how much was really left in the tank. The two formulas can disagree by a meaningful margin, and either can be wrong outside the rep range it was built from. Use the number to plan your training, not to pick a weight for a first maximal attempt.

Training paces on the pace calculator come from applying a fixed percentage to your result. That split is a rough guide, not a measurement of your fitness — it takes no account of your training history, any injury, or how the run actually feels on the day.

None of this is training, coaching, or medical advice, and using a calculator on this site doesn't create any kind of advisory relationship. These are estimates for general information only. Verify a number against how it actually feels before you rely on it, and check with a qualified professional before training through pain, illness, or any medical condition.