UD5 Toolkit
Stretching Routine Builder – Custom Flexibility Plan
Create a personalized stretching routine by selecting target areas (neck, back, hips, legs). Set hold times and number of repetitions for a custom flexibility session.
Fitness & Health Calculators
15+ toolsBodyweight Exercise Library – No-Equipment Workouts
Browse a collection of bodyweight exercises with animated illustrations and instructions. Filter by muscle group and difficulty to build your own home workout routine.
Tabata Timer – 20/10 Interval Workout Clock
A dedicated Tabata protocol timer with 20 seconds of work and 10 seconds of rest for 8 rounds. Includes audio cues and visual countdown for your high-intensity sessions.
Training Mask Resistance Progression – Don't Overdo It
Select your fitness level to get a recommended starting resistance and weekly progression plan for an altitude simulation mask.
Barbell Plate Calculator – Load Your Bar for Any Weight
Enter the target weight and the bar weight. The tool tells you exactly which plates to put on each side, using the fewest plates possible.
Heavy Bag Weight Selector – Your Weight Divided by 2
Enter your body weight to get the standard recommendation: a bag roughly half your weight. Also see filling material options.
Sports Bra Support Selector – Low, Medium & High Impact
Enter your cup size and planned activity to find the recommended encapsulation vs compression style and support level.
Manual Step Log – Record Walks Without a Tracker
If you don't wear a fitness tracker, log the length and duration of your walks to estimate steps using your stride length. Stay motivated.
Running Pace Converter – min/mile to min/km
Convert your running pace between minutes per mile and minutes per kilometer. Also see equivalent finish times for 5K, 10K, half marathon, and marathon distances.
EMOM Timer – Every Minute on the Minute Workout Clock
Set up an EMOM (Every Minute on the Minute) workout timer. Choose the number of minutes and get alerts at the start of each minute to stay on pace.
Plank Hold Normative Data – Compare Your Time
Enter your max plank hold time and see how you compare to others of the same age and gender. Includes training tips to improve endurance.
Meal Timing & Macro Split Planner – Pre/Post Workout
Plan your daily meals around your workout schedule. The tool allocates a higher proportion of carbs and protein around your training window.
Exercise Form Checklist – Squat, Deadlift, Push‑up & More
Step‑by‑step checkpoints for proper form on common exercises. Compare your form against the checklist to avoid injury and maximize gains.
Rowing Calorie & Split Calculator – Concept2 Pace to Watts
Convert between rowing pace (per 500m), watts, and calories per hour. Plan your erg workouts with precise intensity targets.
Body Measurement Tracker - Online Fitness Progress Logger
Log neck, chest, waist, hip, and limb measurements over time. See changes on a chart. All data stored locally.