Heatwave Performance
Home / Free Tools
Free Performance Tools
Train Smarter. Fuel Better.
Four quick tools built on the same evidence-based approach we use with clients. Use them as educational starting points.
Choose a Tool
Get your numbers in seconds
Find your starting stage
Answer three questions to see the coaching program and package that fits best.
Protein & hydration estimator
General daily protein range for active people, plus pre-exercise and during-exercise fluid guidelines.
Tournament-day fueling planner
General carbohydrate, protein and fluid starting points for competition days.
Strength estimator (one-rep max)
Estimate your one-rep max from a set of 1 to 10 reps, plus working loads for common training percentages.
These tools give general, educational estimates and are not medical advice. Individual needs vary. Athletes under 18, people with medical conditions, and anyone advised by a doctor or dietitian should follow professional guidance. Test maximal lifts only with proper technique and a spotter.
Coach Dom has been instrumental to my development and success as an athlete and as a person.”
Unlock Your Destiny®
Want a plan built around you?
Numbers are a starting point. Coaching turns them into a plan.
NCAA Division I athlete · NASM & ISSA certified · 18+ years coaching