Is my workout or GPS data uploaded?

No. Files are read inside your browser tab and never sent anywhere. There is no account and no server step.

How do I export my data from Strong or Hevy?

In Strong, open Profile, Settings, Export Strong Data. In Hevy, open Profile, Settings, Export & Import Data, Export Workouts. Both give a CSV file you can drop here.

How is the estimated one-rep max calculated?

From your best working set each session, using the Epley formula by default (weight x (1 + reps / 30)); Brzycki and Lombardi are available. Sets above 12 reps are left out because the formulas lose accuracy there.

Which models does the pace adjuster use?

Hills use the energy cost of running on slopes from Minetti et al. (2002, Journal of Applied Physiology). Altitude uses a rule of about 1% per 1,000 ft above 300 m, with an upper bound from the 6.3% per 1,000 m fall in VO2max measured by Wehrlin and Hallen (2006). Heat uses coach Mark Hadley's rule of 0.10 to 0.15% per degree F above 60 F, plus 5 to 10 F for humidity.

Your lifting log, read properly

Drop the CSV export from Strong or Hevy. See every personal record, how your estimated 1RM is moving, your rep maxes and how many hard sets each muscle group gets a week. The file stays on this device.

Drop your workout CSV here

or choose a file · Strong or Hevy export

No export handy? Open an example: or .

How to export your data

Strong: Profile, Settings, Export Strong Data. Hevy: Profile, Settings, Export & Import Data, Export Workouts. Send the file to this device and drop it above.

What is that run worth somewhere else?

Enter a result and the conditions you ran it in, then the conditions of the race you are planning. The adjuster converts your time through a flat, cool, low equivalent and shows how much each factor costs.

Try: , or .

Your result

Distance

Time

Where you ran it

Climb (m) Descent (m)

Altitude (m)

Temperature (°C) Humidity

Where you will run

Climb (m) Descent (m)

Altitude (m)

Temperature (°C) Humidity

Equivalent time

Pace

Flat, cool, low equivalent

no hills, 60 °F (15.5 °C) or cooler, below 300 m

Model settings

Hill gradient when you only give totals Downhill credit Altitude Used to the heat (0.10% per °F instead of 0.15%) Interval session (halve the heat cost)

How the adjustment works

Hills. The energy cost of running at gradient i is C(i) = 155.4i⁵ − 30.4i⁴ − 43.3i³ + 46.3i² + 19.5i + 3.6 J/kg/m (Minetti, Moia, Roi, Susta & Ferretti, 2002, Journal of Applied Physiology 93:1039–1046). Each stretch of the course counts as C(i)/C(0) metres of flat running. Totals are spread at the gradient you choose in the settings; a GPX profile is used stretch by stretch. Runners rarely bank the full downhill saving the energy model predicts, so only half of it is credited by default.
Altitude. Wehrlin & Hallén (2006, European Journal of Applied Physiology 96:404–412) measured VO₂max falling linearly by about 6.3% per 1,000 m above 300 m in endurance athletes. Race pace drops by less, because thin air also has less drag and the body adapts, so the default uses the coaching rule of about 1% per 1,000 ft (305 m) above 300 m. As a check, the 1968 Olympic 10,000 m at Mexico City (2,240 m) was won in 29:27.4, about 6.5% slower than the world record of the day (27:39.4); the rule predicts 6.4%. “First days up high” carries the full VO₂max loss into pace, an upper bound.
Heat. Coach Mark Hadley's rule of thumb (Maximum Performance Running, 2013): slow by 0.15% per °F above 60 °F (0.10% once heat-adapted), add 5 °F for humid air and 10 °F for very humid air, and halve the adjustment for intervals.

The three factors multiply. These are estimates for steady efforts from about 10 minutes to a few hours; they do not know your fitness, your shoes or the wind.

Your lifting log, read properly

Weekly volume by muscle group

Recent personal records

Exercise

Rep maxes

Muscle group

Sessions

All exercises

What is that run worth somewhere else?

Your result

Where you ran it

Where you will run

How the adjustment works

Clean up a GPS track

Cleaning

Before and after

Download

What changed

Questions