Tools

Stamina Calculator

Enter a recent rep max and get the load for every set. Tick sets off as you go, or print the sheet and take it to the gym.

Your lift

Exercise (optional)

Reps done

Weight (kg)

Body weight (kg)

Fill in only for weighted pull-ups and dips — the weight above is then what's on your belt. 5 kg is subtracted for the forearms (use 9 kg less body weight on full contact twist).

Estimated 1RM—

Stamina variant

Round to (kg)

Your stamina

Average intensity—

Volume—

Set	% 1RM	Load (kg)	Rest after	Done

Enter the weight you lifted to see your sets.

Endurance stamina

A 9-minute pull-up training session that raises your single-set endurance and your continuous 15-minute performance. Six sets, 90 seconds rest.

Current max reps (one set)

Set	Reps	Rest after
Total	—

Set volume vs. total volume

In any given set you can produce an exact amount of energy — your output potential. It depends on the set number (fatigue) and the rest between sets (recovery).