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Your training plan

Built from your numbers: most of the time goes to what's holding your rank down, and everything else keeps moving.

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Full calculator Standards & averages Bench by bodyweight Average mile time Methodology About & evidence

Percentiles are estimates built from published normative data and clearly labeled models — see the methodology. This is not medical advice. Max-effort testing carries injury risk; use rep-max sets, warm up, and skip anything that hurts.