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MAS Calculator

Apply to:

% of MAS (Intensity):

Effort Duration (Seconds):

Shuttle Length (Meters):

Current Field Bronco (1.2km) Time: 5:35

Update Fitness Tests

Athletic Standards Tests

Current Bodyweight:

Medicine Ball Throw:

Broad Jump:

1.2km Bronco Test:

20m Sprint Test:

Illinois Agility Test:

Barbell Bench Press:

Barbell Back Squat:

Prone Chinup:

Poliquin Structural Balance Tests

Upper Body Tests

Current Bodyweight:

Close Grip Bench Press (Reference):

Incline Bench Press

Parallel Bar Dip

One-Arm Dumbbell Press 6RM

Lying Triceps Extension

Supinated Chin-up

Scott Barbell Curl

Standing Reverse Curl

Flat Powell Raise 8RM

Bent-over Dumbbell Trap-3 Raise 8RM

Seated Dumbbell External Rotation 8RM

Lower Body Tests

High Bar Back Squat (Reference)

Front Squat

Deadlift

Power Clean

Power Snatch

Peterson Step-up 8RM

Triple Jumpers Step-up 8RM

Full Snatch

My PR Tracking

Add a new exercise to track

Current Bodyweight:

Body Metrics & Composition

Current Bodyweight:

Body fat input method

Body Fat %:

Girth measurements

Neck (cm):

Shoulders (cm):

Chest (cm):

Upper arm (cm):

Forearm (cm):

Waist (cm):

Hips (cm):

Thigh (cm):

Calf (cm):

Select Input Mode

Choose how you want to track :

Weight + Reps

For strength training (e.g., 60kg × 8 reps)

Weight + Distance

For loaded carries, throws (e.g., 20 kg × 50m)

Weight + Time

For time-based challenges (e.g., 40kg × 2:30)

Timer

Create Custom Interval Timer

Timer Configuration

Set Timer
Use Preparation Timer
Use Work:Rest Timer
Use Custom Intervals
Use Stopwatch
Use Metronome
Auto-start Main Set Rest
Auto-start Intra-Set Rest
Alert Settings
Sound Only
Vibration Only
Sound + Vibration

Timer Settings

Regular Timer Mode

Total Sets

Set Duration (seconds)

Create Custom Interval Timer

Set/Rest Timer Settings

Create Custom Interval Timer

Total Sets:

Set Duration (s):

Set 1 of 5

60s

Timer Configuration

Set Timer
Use Preparation Timer
Use Work:Rest Timer
Use Custom Intervals
Use Stopwatch
Use Metronome
Auto-start Main Set Rest
Auto-start Intra-Set Rest
Alert Settings
Sound Only
Vibration Only
Sound + Vibration

Timer Settings

Regular Timer Mode

Total Sets

Set Duration (seconds)

Create Custom Interval Timer

Weight Calculator

Configuration Settings

Bar Weight

5kg 10kg 15kg 20kg 30kg

Available Plates

25kg 20kg 15kg 10kg 5kg 2.5kg 2kg 1.25kg 1kg 0.75kg 0.5kg 0.25kg

Target Weight

kg

Load each side with:

25

15

Each side:

1 × 25kg
1 × 15kg

Total: 100kg (20kg bar + 80kg plates)

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