Easy
Breathing is controlled. Full sentences usually feel comfortable.
Often used for easy and recovery running.LIFT WITH MOTUS
What weight should I lift?
Keep your workout open. Turn its instructions into a weight, then see how to load the bar.
Keep it on your phone.
Add Lift With Motus to your home screen for quick access at the gym.
YOUR WEIGHT WILL APPEAR HERE-
Enter your numbers, then tap “Show my weight.”
3. Put these plates on EACH side
Repeat the same plates on the other side. The weight above already includes the bar and both sides.
No account. No saved inputs. Just your numbers.
YOUR NEXT STEP
Put your numbers to work.
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A few things to know
I don’t know my maximum
Ask your coach for a starting reference. You do not need to attempt a maximum lift on your own. The estimate tool is for reviewing a completed set with your coach.
Why isn’t the answer an exact weight?
Plates come in fixed sizes, so a calculated 173 lb becomes 175 lb when 170 and 175 lb are the available choices. For a single target, we choose the nearest loadable weight. An exact tie uses the lower weight. For a percentage range, we only offer loadable weights inside the range. If none fit, ask your coach.
What about running pace?
Follow the pace or heart-rate zone prescribed in your TrainingPeaks workout, using the targets on your connected smart device. This helper is for lifting; it does not recalculate running zones.
LIFT WITH MOTUS / NUTRITION
Fuel the work.
Protein supports recovery. Carbohydrate fuels training. Fat helps meet your energy needs. Start with a range, then make it work with your meals.
ProteinEggs, yogurt, tofu
CarbsRice, oats, fruit
FatNuts, avocado, oil
General guidance only. This calculator is an educational tool for healthy adults, not personalized nutrition advice or a meal plan. For specific nutrition advice, consult a registered dietitian. If you are under 18, pregnant, managing a medical condition or working through disordered eating, seek individualized support instead of using these ranges.
Enter your weight to see protein and carbohydrate in grams per day.
Calculated on your device. No inputs are saved or sent.
Make the numbers useful
What does “grams per day” mean?
It means grams of the nutrient across everything you eat that day, not the total weight of the food. A 100 g portion of a food does not contain 100 g of protein. Use the nutrition label or your usual food log.
Where should I start within the range?
A registered dietitian can help you choose an appropriate starting point for your individual needs. Spread protein across meals. Scale carbohydrate portions with training and recovery needs. You do not need to hit each maximum or chase perfect numbers every day.
Why no automatic calorie or weight-loss target?
Body weight and training duration alone cannot tell us your total energy needs. The ranges do not add up to a prescribed calorie target. A deficit needs an individual assessment, especially when you are also training for performance.
How much fat should I eat?
A common sports-nutrition starting range is 20-35% of total daily energy from fat. This is a share of calories, not grams per kilogram. Fat provides 9 calories per gram, so a 2,500-calorie plan would mean about 56-97 g. That is an illustration, not your calorie prescription. Meet protein and carbohydrate needs within your individual energy target.
What about long runs and two sessions in one day?
Daily carbohydrate guidance does not replace a during-run fueling or rapid-recovery plan. Discuss the session length, intensity, stomach tolerance and time until your next session with a registered dietitian experienced in sports nutrition. Very high training volumes can require more than this tool's categories cover.
How were these ranges chosen?
Strength: 1.6-2.2 g protein per kg per day. Running and hybrid: 1.8-2.0 g/kg/day as a practical starting range, informed by newer endurance research. Carbohydrate: 3-5 g/kg on light days, 5-7 for moderate demands and 6-10 for higher endurance demands. These are broad guidance ranges, not individualized requirements or guaranteed optimal intakes.
Research behind the guidance
Reviewed 9 October 2026. Guidance combines recent reviews with established sports-nutrition position statements.
- Delany et al., 2025 - review of athlete nutrition guidelines
- Witard et al., 2025 - protein for endurance athletes
- Nunes et al., 2022 - protein, muscle mass and function
- Morton et al., 2018 - protein and resistance training
- ACSM / Academy / Dietitians of Canada, 2016 - nutrition and athletic performance
- UEFA expert group, 2021 - fat and energy guidance
- IOC, 2023 - relative energy deficiency in sport
What does the 2026 protein review change?
A newer network meta-analysis examined protein supplements during resistance training. Its dose analysis used supplemental protein, not total daily intake, so we do not turn its supplement findings into a new daily macro target. The practical ranges above use total protein from food and supplements combined.
LIFT WITH MOTUS / RUNNING ZONES
Find the right effort.
Use your workout's pace or heart-rate target, then check your breathing. An easy run should feel easy enough to repeat.
Start with the zone in TrainingPeaks. Your device may show five or more zones. The tool below translates your prescribed zone into breathing cues. The three effort bands explain why those cues change.
Use the zone in your workout
Scientia Motus uses Joe Friel for Running (7): Zones 1, 2, 3, 4, 5a, 5b and 5c. Your personal TrainingPeaks pace and heart-rate ranges remain the targets. Breathing is a second check on how that target feels today.
- Read the current segment. Warm-up, work intervals and recovery can each use a different zone.
- Use the correct number. Follow the prescribed pace or running heart-rate range shown in TrainingPeaks. A watch's default zone number may use a different system.
- Compare your breathing. Choose the workout zone below for practical cues. Record a mismatch for your coach rather than changing your saved zones.
These are practical coaching cues, not an exact conversion. Friel zones are calculated from a threshold estimate; VT1 and VT2 are separately measured breathing thresholds and need not fall on those same boundaries.
VT1Talking starts to feel less comfortable
Steady to hard
Breathing is deeper. Conversation takes effort and pauses become more frequent.
Not the same as an easy run.VT2Breathing rises much more sharply
Hard
Breathing is heavy. Speech is usually limited to a few words at a time.
Typical of harder efforts, when prescribed.A quick talk check
During a steady portion of your planned run, say a familiar short passage of several full sentences out loud. Keep the words the same when comparing efforts. This is an effort check, not a maximal test.
Choose an answer for guidance.
Speech comfort is most useful around VT1. Losing comfortable speech alone does not establish VT2 or an exact pace or heart rate.
Understand the thresholds
What are VT1 and VT2?
Ventilatory thresholds are changes in how breathing responds as effort rises. VT1 is the first noticeable transition; in laboratory testing, ventilation starts increasing disproportionately to oxygen use. VT2, also called the respiratory compensation point, is a later transition where ventilation rises disproportionately to carbon dioxide output.
You are using aerobic energy throughout these bands. Crossing a threshold does not switch your aerobic system off.
Can I find my exact thresholds by talking?
The talk test can provide a useful field estimate, particularly near VT1. Comfortable speech cannot distinguish Zone 1 from Zone 2, and strained speech cannot assign Zone 3 versus Zone 4. Use your prescribed numeric range for that distinction. It is not a precise threshold measurement. Speech length, the test protocol and individual responses affect the result. A graded exercise test with gas analysis is used to measure ventilatory thresholds. Ask your coach about appropriate testing if accurate boundaries are needed.
Is “Zone 2” always below VT1?
No. In the research three-zone model, Zone 1 is below VT1, Zone 2 is between VT1 and VT2, and Zone 3 is above VT2. Many devices use a five-zone model where “Zone 2” often refers to easier running. Zone names and boundaries vary. Use the method selected by your coach instead of matching zone numbers across systems.
What if breathing and the device disagree?
Check that you are reading the correct sport and zone method. Heat, hills, fatigue, medication and sensor error can change the relationship between pace, heart rate and effort. Heart rate also takes time to respond during short intervals. Note the disagreement for your coach; do not rewrite the zones from one unusual run.
On a prescribed easy run, slow down or walk if needed to regain comfortable speech, following your coach's instructions. On a harder workout, use its written target rather than forcing conversational effort.
Does breathing through my nose prove I am in an easy zone?
No. Nasal breathing tolerance varies. Use speech comfort, overall effort and the workout target together. Do not force a breathing pattern to assign yourself a zone.
Is running effort the same as lifting RPE?
No. Lifting RPE in the Strength tab describes how many good repetitions were left in a set. Running effort describes the whole exercise effort. Do not use the lifting RPE chart to set your running pace.
What should I record?
Log the workout as prescribed. If effort felt unusual, add a short note such as: “Easy target felt hard today. Talking needed pauses. Hot weather and poor sleep.” That gives your coach context beyond a single heart-rate reading.
Research behind the guidance
Reviewed 9 October 2026. Breathing cues are approximate; they are not automatic zone prescriptions.
YOUR COACH. EVERY REP.
See it. Then train.
Quick exercise demonstrations by Coach Kronk. Find your movement, watch the Short, or open “How to do it” for three quick steps.
Start here
Watch the setup and a full repetition. Match the variation in your workout, then follow its sets, reps and effort.
No matching exercises. Try a shorter name or clear the filters.
Videos need an internet connection. Use the setup and variation in your workout. Stop if a movement causes pain and ask your coach for help. Hamstring curl is coming later. If you are unsure which movement your workout means, ask your coach before substituting.