Neutral Grip Dumbbell Bench Press

Développé couché serré aux haltères prise marteau

Barbell Decline Bench Press

Développé décliné à la barre

Smith Machine Shoulder Press

Développé épaules (militaire) à la Smith machine

Neutral Grip Single Arm Dumbbell Shoulder Press

Développé épaules un bras assis avec haltère prise neutre

Single Arm Incline Dumbbell Press

Développé incliné unilatéral avec haltère

Seated Alternating Dumbbell Shoulder Press

Développé militaire assis alterné haltères

Smith Machine Shoulder Press Behind The Head

Développé militaire derrière la tête à la smith machine (machine guidée)

Laying Svend Press

Développé Svend allongé à plat (disque)

Tate Press

Développé Tate

One Arm Dip

Dips à un bras

Feet Elevated Bench Dips

Dips pieds sureleves

Dips scapulaires

Our software automates repetitive tasks in your coaching business. Create programs in 5 minutes instead of several hours with our intelligent system.

Maximum time savings

Accessible on Android and iOS, our application allows your clients to track their goals anywhere. Interface optimized for daily use.

Intuitive mobile app

Track your clients' progress in real-time with our advanced dashboard. Adjust your programs based on results.

Real-time tracking

Our customer service team assists you in using our software. Support available 7 days a week to optimize your coaching experience.

Exceptional customer support

Test our coaching software with one free client. No commitment, no credit card required.

Free and risk-free

Over 2000 sports coaches use our application. Check our customer reviews to discover their success with our software.

Proven results

Ready to revolutionize your coaching business? Join our community of sports coaches who trust our software to grow their business.

your coaching business? Join our community of sports coaches who trust our software to grow their business.

Discover the advantages that make our application the preferred choice of sports coaches to optimize their business and improve their clients' experience.

sports coaches

Discover the advantages that make our application the preferred choice of

to optimize their business and improve their clients' experience.

Why choose our coaching software?

choose

coaching

software?

Simple interface, real-time data, resources (logos, videos, etc). Everything you need to track your earnings.

This dashboard will be yours in 5 minutes ⏰

Here's exactly what you see when you join the program. Simple, effective.

Your real-time affiliate dashboard

Our support team is here to help you 7 days a week from 10am to 10pm

Another question?

Everything you need to know to succeed with our program

Frequently asked questions about affiliation

Earn recurring monthly commissions when you introduce Fit'Distance to sports coaches or fitness professionals.

Share Fit'Distance and generate 

passive income

Join our affiliate program and earn passive income! 30% recurring commission by recommending Fit'Distance to sports coaches. Free registration.

Affiliate Program: 30% Recurring | Fit'Distance

Estimated earnings

We designed a calculator just for you ↓

So, how much does it actually pay?

1. I sign up for the program

for free

2. I send my link to potential

clients

3. I receive 30% of my clients' subscription

for life 🤑

Honestly, I just shared my code on my social media and it really works. I stack programs like this one and I'm starting to make a living from it

Personally, I just recommended Fit'Distance to other coaches at the box. Not only are they delighted, but I also earn money. Win-win!

The team is super responsive and payments arrive on time. Always accommodating. I highly recommend

Even as a beginner in affiliation, it was easy to start. The tools provided really helped me present the product well. Big up the team

What I like is the recurrence. Once a coach uses my code, I earn every month. It's become a real supplementary income!

At first I was skeptical, but the first payments arrived quickly. Now I recommend Fit'Distance with my eyes closed.

Join hundreds of affiliates generating passive income every month

What about you, when will you start earning?

Discover authentic testimonials from our affiliates and their real earnings

They're already making money with our program

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

Want to learn more?

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

Editorial Team

Founder & CEO at Fit'Distance

No articles found

Latest articles

A <free>free</free> blog with <actionable>actionable</actionable> articles to grow your sports coaching business.

better coach

Become a

Session with {coachName} — Ref. {reference}

{coachName} will review your request and confirm the appointment.

Booking submitted!

Book a session with {name}, sports coach. Choose from {count} personalized services tailored to your goals. Easy online booking with flexible scheduling.

Book {prestation} with {name}, sports coach. {duration} min session{price}. Simple and fast online booking.

Book with {name}

Updated in {month} {year} with the latest scientific research

Calculate your maximum load for free

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 Weight Bench Exercises — Page 5

Why train your bench?