For Training
Training
Support Tools
Nine tools for those working on their own training. Use them as guides for setting weights, designing exercise intensity, nutrition, and record keeping. If you have a chronic condition or feel uneasy about exercise, we recommend consulting us in advance. What you enter is saved on this device and shown automatically the next time you visit.
TOOL 01
Target Heart Rate Zones for Exercise
Calculates heart rate guidelines by exercise goal, based on your age and resting heart rate (Karvonen formula). These are reference values for avoiding intensity that is too high or too low, and keeping your exercise at a sustainable level.
Recovery / warm-up
113–121 bpm
For warm-ups and cool-downs
Easy, sustainable intensity
121–130 bpm
A pace you can keep while holding a conversation
Endurance building
130–138 bpm
A pace that leaves you slightly out of breath
High intensity
138–147 bpm
For short intervals
※ Your resting heart rate is measured most accurately in the morning, over one minute, before getting out of bed. If you want to build fitness safely, we recommend using the "Easy, sustainable intensity" zone as your guide. If you take medication that affects your heart rate, such as blood pressure medication, please consult your doctor beforehand.
TOOL 02
1RM (One-Rep Max) Calculator
Estimates your one-rep max from the weight lifted and the number of reps, then calculates training weights by goal (Epley formula). These are reference values for those who train with equipment.
90% Strength
35 kg
80% Hypertrophy
30 kg
70% Hypertrophy
27.5 kg
60% Endurance
22.5 kg
※ Guide: 90% = strength (1–3 reps) / 80% = hypertrophy (6–8 reps) / 70% = hypertrophy (10–12 reps) / 60% = muscular endurance (15+ reps). When setting your actual weights, prioritize your form and how you feel on the day.
TOOL 03
1RM Conversion Table
See target weights for each rep count, based on your 1RM (the maximum weight you can lift for a single rep).
| Reps | %1RM | Target weight |
|---|---|---|
| 1 reps | 100% | 60 kg |
| 2 reps | 97% | 57.5 kg |
| 3 reps | 94% | 57.5 kg |
| 4 reps | 92% | 55 kg |
| 5 reps | 89% | 52.5 kg |
| 6 reps | 86% | 52.5 kg |
| 7 reps | 83% | 50 kg |
| 8 reps | 81% | 47.5 kg |
| 9 reps | 78% | 47.5 kg |
| 10 reps | 75% | 45 kg |
| 11 reps | 73% | 45 kg |
| 12 reps | 71% | 42.5 kg |
* Conversions are rough estimates and vary by individual (the Epley formula is used when estimating from weight × reps). When lifting heavy weights at low reps, always use a spotter or safety bars. Ask your trainer to check your form.
TOOL 04
RPE Conversion Table
See target weights at a glance, based on RPE (rating of perceived exertion) and rep count.
RPE 10 = could not do another rep / RPE 8 = two reps left in reserve.
| RPE | 1 reps | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 7 reps | 8 reps |
|---|---|---|---|---|---|---|---|---|
| RPE 10 | 60kg / 100.0% | 57.5kg / 95.5% | 55kg / 92.2% | 52.5kg / 89.2% | 52.5kg / 86.3% | 50kg / 83.7% | 47.5kg / 81.1% | 47.5kg / 78.6% |
| RPE 9.5 | 57.5kg / 97.8% | 57.5kg / 93.9% | 55kg / 90.7% | 52.5kg / 87.8% | 50kg / 85.0% | 50kg / 82.4% | 47.5kg / 79.9% | 47.5kg / 77.4% |
| RPE 9 | 57.5kg / 95.5% | 55kg / 92.2% | 52.5kg / 89.2% | 52.5kg / 86.3% | 50kg / 83.7% | 47.5kg / 81.1% | 47.5kg / 78.6% | 45kg / 76.2% |
| RPE 8.5 | 57.5kg / 93.9% | 55kg / 90.7% | 52.5kg / 87.8% | 50kg / 85.0% | 50kg / 82.4% | 47.5kg / 79.9% | 47.5kg / 77.4% | 45kg / 75.1% |
| RPE 8 | 55kg / 92.2% | 52.5kg / 89.2% | 52.5kg / 86.3% | 50kg / 83.7% | 47.5kg / 81.1% | 47.5kg / 78.6% | 45kg / 76.2% | 45kg / 73.9% |
| RPE 7.5 | 55kg / 90.7% | 52.5kg / 87.8% | 50kg / 85.0% | 50kg / 82.4% | 47.5kg / 79.9% | 47.5kg / 77.4% | 45kg / 75.1% | 42.5kg / 72.9% |
| RPE 7 | 52.5kg / 89.2% | 52.5kg / 86.3% | 50kg / 83.7% | 47.5kg / 81.1% | 47.5kg / 78.6% | 45kg / 76.2% | 45kg / 73.9% | 42.5kg / 71.7% |
* RPE is a subjective, self-reported measure of intensity. At our gym, trainers also monitor objective indicators such as bar speed to fine-tune your working weights. Values follow the standard RPE chart (Tuchscherer method). Scroll the table horizontally to see all columns.
TOOL 05
Plate Calculator
Automatically calculates the plate combination to load on each side of the bar for your target weight.
Available plates
Per side: 20kg×1
* Actual bar and plate weights may differ from their markings depending on the manufacturer and individual variation. Feel free to ask our staff about the bars and plates used at our gym.
TOOL 06
Calorie & PFC Calculator
Estimates your daily calorie intake and protein, fat, and carbohydrate targets from your weight, activity level, and goal.
Protein
110 g
Fat
46 g
Carbs
202 g
* These are general estimates: basal metabolic rate uses a simplified formula (weight × 22), protein is weight × 2.0 g, and fat is 25% of total calories. The right values vary with age, medical history, and goals, so please consult us before making large changes to the numbers.
TOOL 07
Protein Food Equivalents
Check whether a combination of everyday foods gets you to your daily protein target.
Chicken breast 100 g
23 g protein
Egg (1)
6 g protein
Natto (1 pack)
8 g protein
Firm tofu (half block)
10 g protein
Canned mackerel (1 can)
26 g protein
Greek yogurt (1 cup)
10 g protein
Milk (1 glass)
7 g protein
Protein shake (1 scoop)
20 g protein
* Protein values are representative figures and vary by cut and product. If you have concerns about kidney function or follow dietary restrictions due to a medical condition, please adjust with the guidance of your doctor or a registered dietitian.
TOOL 08
Alcohol Calorie Calculator
Adds up the total calories from the drinks you had (or plan to have) today.
Beer (medium mug)
≈ 435 ml · 170 kcal
Beer (350 ml can)
140 kcal
Highball (1 glass)
105 kcal
Lemon sour (1 glass)
130 kcal
Sake (1 go, 180 ml)
185 kcal
Wine (1 glass)
125 ml · 85 kcal
Shochu on the rocks (1 glass)
60 ml · 85 kcal
Umeshu on the rocks (1 glass)
95 kcal
Walking equivalent (3.5 METs)
≈ 0 min
Rice equivalent
≈ 0.0 bowls
* Calories are representative estimates. Alcohol provides "empty calories" with no nutritional value, and drinking too much directly increases triglycerides. We also recommend one or two alcohol-free days per week. Around 20 g of pure alcohol per day is considered a moderate, sensible amount of drinking.
TOOL 09
Set Log
Log your sets on the spot during a workout, and your total lifting volume is tallied automatically.
No sets logged yet. Try logging your first set.
* Records are saved in this browser (on this device) and will still be here the next time you visit. They are not shared with other devices.
Want to know what your numbers mean, and what is right for you?
The results here are only rough guides. For an assessment and improvement plan tailored to your body's condition, a physical therapist will guide you directly at your Initial Conditioning Assessment.
Before You Begin
This service is not a substitute for diagnosis, treatment, or rehabilitation at a medical institution. Depending on your symptoms or condition, we may ask you to consult a medical institution first. If you are under medical care or have been advised to restrict exercise, please let us know in advance.
* The values you enter into each tool are saved as cookies in this device's browser so they are ready to use next time. They contain no personally identifying information such as your name or contact details, and are never sent to or shared outside this service. If you prefer not to save them, please delete the cookies from your browser settings.