About SportQA
The numbers you need before you train are scattered everywhere
Ask a runner what pace they should hold for a 10K and most will guess. Ask a lifter what their true one-rep max is and they’ll either test it dangerously or guess low. Ask someone starting a heart-rate-based plan what their training zones actually are, or how much fluid they should be drinking on a hot long run, or how many calories a session really burned, and the honest answer is usually “I looked it up somewhere once.” The formulas for all of this already exist — the Epley and Brzycki equations for strength, the Karvonen method for heart-rate zones, the Deurenberg equation for body composition, MET values for energy expenditure — but they live in sports-science papers and training manuals, not in a runner’s pocket at the start line.
SportQA exists to close that gap: six small, single-purpose calculators that take the numbers an athlete already has — a distance and a time, a recent lift, an age or resting heart rate, a bodyweight and a duration — and turn them into the number actually needed to train.
What’s actually on this site
The Running Pace Calculator turns a distance and finishing time into pace per kilometre and per mile, plus average speed in km/h and mph, for planning a training run or a race split. The One-Rep Max Calculatorestimates a true max from a lighter, safer set using the Epley and Brzycki formulas, with a percentage table for loading every set below it — no need to actually attempt a one-rep lift to plan around one. The Heart Rate Zone Calculator works out an estimated maximum heart rate and five training zones from age alone, and switches to Karvonen-method zones the moment a resting heart rate is added. The BMI & Body Fat Calculator gives a Body Mass Index and an estimated body-fat percentage from the Deurenberg equation, using weight, height, age, and sex. The Sports Hydration Calculator estimates a daily fluid target from bodyweight, then scales it up for the sweat losses of a harder or hotter session. And the Calorie Burn Calculator uses the MET model to estimate calories burned for a chosen sport, bodyweight, and duration, shown as both a total and a per-minute rate.
Beyond the calculators, the Sports & Games Museumis a set of reference galleries — the games the world plays, the Olympic disciplines of track and field, the gear that shapes performance, and the world’s stadiums and arenas — with every entry, image, and fact drawn from Wikipedia and Wikimedia Commons. The guides and articles exist to give the calculators context: what a heart-rate zone is actually for, why hydration needs change with intensity, how a one-rep max estimate gets used in programming.
What this site is — and isn’t
SportQA is an independent, advertising-supported website. It is not affiliated with the International Olympic Committee, any sports federation, equipment brand, or the researchers behind the Epley, Brzycki, Karvonen, or Deurenberg methods the calculators use — those are established, published formulas, applied here for convenience, not owned or endorsed by this site. Every number a tool returns is an estimate built from the figures entered and a general formula; it is not a lab measurement, and it is not professional advice. For anything touching health — training load, injury, nutrition, or a medical condition — treat the result as a starting point for a conversation with a qualified physician, dietitian, or certified trainer, not a substitute for one.
There’s no founding story or research department here worth inventing — just a working set of tools and reference material, kept free, paid for by the ads on the page. If something looks wrong or missing, get in touch.