Kneeling Hip Thrusts

Hip Thrusts sur les genoux

Single-Leg Barbell Hip Thrust

Hip Trust à la barre en unilatéral

Bodyweight Glute Bridge

Hip-thrust (pont) au sol

Alternating Bench Glute Kickbacks

Kickback - Extension des fessiers sur banc

Side Lying Leg Raise

Kickback latéral en position couchée

Exercise Ball Hip Bridge

leg curl avec ballon (swissball)

Lateral Band Walk

Marche latérale avec élastique

Kettlebell Step-up

Montée sur step avec kettlebell

Banded Hip Thrust

Relevé de bassin (Hip Thrust) élastique

Lying Side Leg Raises

Relevés de jambe latéraux allongé

Single-Leg Medicine Ball Wood Chop

Russian twist à une jambe avec medecine ball

Banded Lateral Walk

Squat avec élastique et pas latéraux

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Discover our complete guide to running pace, with expert advice and training strategies.

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Frequently asked questions

Easily convert between <strong>km/h and min/km</strong>. This two-way conversion is essential for adjusting your training depending on whether your watch shows speed or pace.

⚡ "Speed ↔ Pace" conversion mode

Just finished a run and want to know your average pace? Simply enter the distance covered and the time you clocked. The calculator works out your pace and shows your equivalents across the classic distances.

📏 "Distance + Time" mode

Got a target time over a specific distance? This mode automatically calculates the <strong>pace to hold</strong> to hit your goal. For example, to finish a marathon in 4 hours, you'll need to hold a pace of 5:41 min/km.

🎯 "Race Goal" mode

Generate a custom chart built around your current pace. See your projected times across every distance at a glance, with pace variations to plan your different training zones (easy runs, threshold, intervals).

📊 "Full Chart" mode

How to use the pace calculator?

Convert speed and pace, calculate your times, plan your goals. <highlight>100% free</highlight> ⚡

Pace

Calculator

Custom chart

Free calculator to convert speed and pace in running. Calculate your times over every distance, build your custom chart and plan your race goals.

Running Pace Calculator - Free Conversion Chart

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Complementary tools

Ready to Optimize Your Training Programs?

The most used formula by coaches. Particularly accurate for 3 to 10 repetitions. Created in 1993, it is simple and reliable.

One of the first formulas (1985), it remains very popular. Works well across all rep ranges and is simple to calculate mentally.

Excellent for long sets (> 8 reps). Developed for athletes, it better accounts for fatigue on long sets.

Scientific formulas explained

Understanding 1RM and Its Use

Before testing your actual 1RM, perform a complete warm-up: mobility, progressive sets, muscle activation.

Mandatory warm-up

Never sacrifice technique to lift heavier. A 1RM must be performed with strict form to avoid injuries.

Perfect technique

For exercises like bench press, having a spotter is essential when testing actual 1RM.

Presence of a spotter

Don't test your 1RM too often (max every 2 months). It's very taxing on the nervous system. Use our calculator instead.

Test frequency

Precautions and advice

Use your 1RM as a reference to calculate training loads. For example: 75% of 1RM for hypertrophy, 90% for strength.

Test your 1RM regularly (every 2-3 months) to measure your progress and adjust your training program.

Plan your training cycles by varying intensity (% of 1RM) to optimize strength gains and prevent stagnation.

Compare your 1RM to standards for your category (bodyweight, age, gender) to assess your relative level.

How to use your 1RM?

Frequently Asked Questions About 1RM

Before testing your true 1RM

this calculator

RPE / RIR calculator

Cooper simulator

Beep test simulator

Running pace table

Use it with your 1RM

Program everything else there.

Calculate your 1RM here.

decoded.

1RM, RM, %1RM:

Everything people ask us

the science behind

Brzycki, Epley, Lombardi

How to estimate your 1RM

by % of 1RM

Your load table,

Sources & formulas

SBD mode

1RM by exercise

01 · Program your intensities

02 · Track your progress

03 · Load without injury

04 · Compare your lifts

Enter the weight lifted and number of repetitions performed

1RM Calculator

Your estimated 1RM

Based on your 1RM of {oneRM} kg

Recommended Load Table

Free bench press 1RM calculator. Enter the weight and reps of a recent set to estimate your one rep max with proven formulas, plus bench strength standards.

Bench Press 1RM Calculator: Find Your Max

Bench press strength standards

Free deadlift 1RM calculator. Turn a recent set into your estimated one rep max with proven formulas, and see how you rank against deadlift strength standards.

Deadlift 1RM Calculator: Find Your Max

Deadlift strength standards

Free RPE calculator. Convert a set's weight, reps and RPE into an estimated one rep max using the RPE to percentage chart used by powerlifters.

RPE Calculator: Estimate 1RM from RPE

RPE to percentage chart

Testing a real 1RM in the squat forces you to descend under a load you have never lifted before. The risk to your lower back and knees climbs as soon as your technique breaks down, and a true test demands a long warm-up and a spotter. A heavy set of 3 to 6 reps, run through the Epley, Brzycki and Lombardi formulas, gives a reliable estimate without that nervous fatigue or that danger.

Depth matters: a squat below parallel recruits more muscle than a half squat and often moves less load. Bar position also plays a part, since many lifters move more weight low-bar than high-bar. For a consistent estimate, keep the same depth and the same variation from one set to the next, and enter a set taken close to failure.

Once your max is estimated, you steer your sessions with percentages. Count on roughly 5×5 at 80% to build strength, 8 to 12 reps at 65-75% for hypertrophy, and 1 to 3 reps at 85-90% for maximal strength. Recalculate your 1RM every 4 to 8 weeks so your percentages keep up with your progress.

Set the rack's safety bars just below your bottom position: if you get stuck, you can rest the bar on them safely. Take care with your walkout in two or three steps maximum, brace your core hard to push through the sticking point right after the drive up, and leave the load on the safeties rather than forcing a questionable rep.

Free squat 1RM calculator. Enter a recent set's weight and reps to estimate your one rep max squat with proven formulas, plus squat strength standards.

All Exercises for Perfect Glutes — Page 2

Why train your glutes?