Reference tables & charts

Static charts to look up and bookmark — each generated from the same formula as its calculator, so the numbers always match. When you want your personal figure, follow the link to the interactive tool.

• Heart Rate Zones by Age

  The five training heart-rate zones in beats per minute, by age.

• Daily Protein Targets by Bodyweight

  How much protein per day at 1.6, 1.8 and 2.2 g per kg, by bodyweight.

• Barbell Plate Loading Chart

  What plates to put on each side of a 20 kg barbell for common loads.