# Kilopace

> Personal training and nutrition plans as beautiful printable PDF journals: HYROX, wall Pilates, walking, couch to 5K, GLP-1, menopause strength and more. Calculated from your answers.

Kilopace sells personalised training and nutrition journals as printable PDFs. Every number (paces, loads, calories, protein, steps) is calculated by deterministic code from published formulas; buyers see their numbers free before paying. Three editions per plan: Essential (from EUR 15), Pro (EUR 59) and Ultra (EUR 179). 14-day refund. Languages: English, German, Spanish, Portuguese, French, Russian, Turkish, Azerbaijani.

## Plans

- [HYROX training plan](https://kilopace.com/hyrox-training-plan/): A good HYROX training plan combines three things: running at paces set from your current 5 km time, strength and station practice for the eight workouts, and compromised runs that join the two. Most first-timers do well on 3–5 sessions a week for 8–16 weeks, moving through base, build, peak and a short taper. Essential EUR 24.
- [Ramadan training & nutrition plan](https://kilopace.com/ramadan-workout-plan/): Most healthy adults can keep training during Ramadan by lowering volume, not stopping. The best time to work out is usually 90–120 minutes after iftar, when you are fed and can drink. Do 2–3 full-body strength sessions a week, eat protein at suhoor and iftar, drink water steadily overnight and protect sleep. Essential EUR 17.
- [Menopause strength training plan](https://kilopace.com/menopause-strength-training/): The best exercise for menopause is progressive strength training 2–4 times a week, built on big movements such as squats, deadlifts, rows and presses, plus daily walking and, if your bones and joints allow, some impact work. Pair it with about 1.4–1.6 g of protein per kg of body weight a day, split across three meals. Essential EUR 19.
- [GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)](https://kilopace.com/glp1-muscle-plan/): To limit muscle loss on Ozempic, Wegovy, Mounjaro or Zepbound, combine two things: enough protein, about 1.2–1.6 g per kg of adjusted body weight (often 80–150 g a day), eaten protein-first across small meals, and full-body strength training 2–4 times a week with gradually heavier loads. Add daily walking, fibre and fluids, and keep your prescriber involved. Essential EUR 19.
- [28-day wall Pilates challenge](https://kilopace.com/28-day-wall-pilates-challenge/): A 28-day wall Pilates challenge is four weeks of short, low-impact sessions, usually 10–30 minutes on 3–6 days a week, using a wall to support and add resistance to moves like bridges, wall sits, dead bugs and leg lifts. Good plans start with shorter holds and progress weekly, for example from 25–30 seconds per move to 40–45 seconds. Essential EUR 15.
- [Walking plan for weight loss](https://kilopace.com/walking-plan-for-weight-loss/): A good walking plan for weight loss raises your daily steps gradually, about 1,000 a week from your current average towards 8,000–10,000, and adds two to four structured walks a week, such as Japanese interval walking (3 minutes fast, 3 minutes easy) or incline walking. Combined with a modest calorie deficit and enough protein, it's sustainable and low-impact. Essential EUR 15.
- [Couch to 5K running plan](https://kilopace.com/couch-to-5k-plan/): A couch to 5K plan takes a non-runner to 5 km of continuous running in roughly 6–12 weeks using run-walk intervals. You run three times a week on non-consecutive days, starting with short runs such as 1 minute running and 90 seconds walking, and lengthen the running each week while keeping every run at an easy, conversational effort. Essential EUR 15.
- [12-week gym plan for women (glutes & strength)](https://kilopace.com/gym-workout-plan-for-women/): A good gym workout plan for women trains 3–5 days a week, with two lower-body days built around hip thrusts, Romanian deadlifts, squats and split squats, plus one or two upper-body days. Start at 3 × 10–12 reps, add weight with double progression, and run three 4-week blocks so glutes get at least 10 hard sets a week. Essential EUR 19.
- [Calisthenics plan: first pull-up to muscle-up](https://kilopace.com/calisthenics-workout-plan/): A good calisthenics workout plan for beginners is two full-body workouts (A and B) done 3–4 times a week, covering pull, push, legs and core. Test your max push-ups, pull-ups, dead hang and squats, start each movement at the matching progression, finish every set with two reps left, and move one step up the ladder every 4 weeks. Essential EUR 17.
- [High-protein fat-loss meal plan](https://kilopace.com/high-protein-meal-plan/): A good high-protein meal plan for weight loss sets calories about 275–825 kcal below maintenance, gives roughly 1.8–2.0 g of protein per kg of (adjusted) body weight, and reaches at least 14 g of fibre per 1,000 kcal. Spread protein over 3–4 meals, fill half the plate with vegetables, and keep weekly loss near 0.25–0.75 kg. Essential EUR 19.
- [Zone 2 & VO2 max longevity plan](https://kilopace.com/zone-2-training-plan/): Zone 2 training is steady aerobic exercise at roughly 60–70% of your heart-rate reserve: you can talk in full sentences but would rather not sing. A good plan builds towards 150–240 minutes of zone 2 a week, adds one hard session such as the Norwegian 4×4 to raise VO2 max, and includes two short strength sessions. Essential EUR 17.
- [Half marathon training plan](https://kilopace.com/half-marathon-training-plan/): A good half marathon training plan lasts 8–20 weeks, uses 3–5 runs a week and keeps about 80% of running easy. It builds one long run a week to 18–20 km, adds one tempo or interval session, cuts back every fourth week and tapers for two weeks. Paces should come from a recent 5 km or 10 km. Essential EUR 19.
- [Kettlebell workout plan](https://kilopace.com/kettlebell-workout-plan/): A good kettlebell workout plan trains 2–4 days a week with two strength workouts, one built on the swing, clean and press and one on the goblet squat, row and carry, plus a swing conditioning day. Beginners start at 3 × 8, add reps before weight, and move up a bell once every set feels crisp. Essential EUR 17.
- [30-day mobility & flexibility plan](https://kilopace.com/mobility-and-flexibility-plan/): A good mobility routine takes 10–20 minutes, 4–7 days a week, and targets your tightest areas, usually hips, hamstrings, upper back and shoulders. Hold each position for 30–60 seconds at mild tension, add gentle active contractions at end range from week two, and retest simple measures such as the toe touch every two weeks. Essential EUR 15.

## Free calculators

- [Calorie Calculator: Your Maintenance Calories (TDEE)](https://kilopace.com/free-tools/calorie-calculator/): This calorie calculator gives you your maintenance calories (TDEE), your resting energy (BMR), and daily targets for losing about 0.25 or 0.5 kg a week or gaining lean muscle. Enter your sex, age, height, weight and activity level; it takes under a minute.
- [Macro Calculator: Protein, Carbs and Fat for Your Goal](https://kilopace.com/free-tools/macro-calculator/): This macro calculator gives you a daily calorie target plus grams of protein, carbohydrates, fat and a fibre minimum, matched to your goal and preferred diet style. Each macro also shows its share of your calories.
- [Heart Rate Zone Calculator: Find Your Zone 2 and All Five Zones](https://kilopace.com/free-tools/heart-rate-zone-calculator/): This heart rate zone calculator gives you an estimated maximum heart rate and five training zones in beats per minute, including your zone 2 range for easy aerobic work. Add your resting heart rate for more personal zones.
- [Body Fat Calculator: US Navy Tape-Measure Method](https://kilopace.com/free-tools/body-fat-calculator/): This body fat calculator gives you an estimated body fat percentage, fat mass and lean mass from a few tape measurements, using the US Navy method. All you need is a flexible tape measure and two minutes.
- [Water Intake Calculator: How Much Water Should You Drink?](https://kilopace.com/free-tools/water-intake-calculator/): This water intake calculator gives you a daily fluid target in litres and 250 ml glasses, based on your body weight, exercise and climate, and shows how much of it is extra for training. It is a practical starting point for healthy adults.
- [Protein Calculator: How Much Protein Do You Need?](https://kilopace.com/free-tools/protein-calculator/): This protein calculator gives you a daily protein range in grams, based on your body weight and goal, plus a per-meal target if you spread it across four meals or snacks. It takes your weight and one choice.
- [BMI Calculator with Waist-to-Height Ratio](https://kilopace.com/free-tools/bmi-calculator/): This BMI calculator gives you your body mass index, its category and the healthy weight range for your height; add your waist measurement and it also gives your waist-to-height ratio. Both are quick screening tools, not a diagnosis.
- [HYROX pace calculator](https://kilopace.com/hyrox-training-plan/pace-calculator/): This calculator gives you four HYROX running paces and an estimate of your total race-day running time from one number: your current 5 km time. Use a recent parkrun, race or hard solo effort.
- [Ramadan calorie calculator](https://kilopace.com/ramadan-workout-plan/calorie-calculator/): This calculator gives you a daily calorie target, protein, carbohydrate and fat for Ramadan, and splits the calories between suhoor and iftar. Enter your sex, age, height, weight, activity level and goal.
- [Menopause protein calculator](https://kilopace.com/menopause-strength-training/protein-calculator/): This calculator gives you a daily protein target and a per-meal amount for perimenopause and menopause, based on your body weight and goal. It also shows the leucine amount to aim for at each meal.
- [GLP-1 protein calculator](https://kilopace.com/glp1-muscle-plan/protein-calculator/): This calculator gives you a daily protein target, protein per meal, a fibre range and a fluid target for weight loss on semaglutide or tirzepatide. Enter your sex, height, weight and how your appetite is right now.
- [Wall Pilates calorie calculator](https://kilopace.com/28-day-wall-pilates-challenge/calorie-calculator/): This calculator estimates the calories you use in a wall Pilates session, across a week and the total minutes you'll train over 28 days. Enter your body weight, session length and days per week.
- [Steps to calories calculator](https://kilopace.com/walking-plan-for-weight-loss/steps-to-calories-calculator/): This calculator turns a step count into an estimated walking distance, the energy those steps use and how long they take. Enter your steps, height and body weight.
- [Running pace calculator and race predictor](https://kilopace.com/couch-to-5k-plan/running-pace-calculator/): This calculator gives you your pace per kilometre and per mile, your average speed and predicted times for other distances from one finish time. Pick 5 km, 10 km, half marathon or marathon and enter your time.
- [One-rep max calculator and working weights](https://kilopace.com/gym-workout-plan-for-women/one-rep-max-calculator/): This calculator gives you an estimated one-rep max and working weights for sets of 5, 8, 10 and 12 reps from a single recent set. You never need to attempt a true max to train with the right load.
- [Calisthenics level test](https://kilopace.com/calisthenics-workout-plan/level-test/): This level test gives you your starting exercise for pull, push, legs and core, plus a level from Foundation to Elite, from four quick max tests. It takes about 10 minutes including rest.
- [Calorie deficit calculator](https://kilopace.com/high-protein-meal-plan/calorie-deficit-calculator/): This calculator gives you a daily calorie target for weight loss, plus a protein target, a fibre minimum and an estimate of how fast you will lose. Enter your sex, age, height, weight, activity and preferred pace.
- [Zone 2 heart rate calculator](https://kilopace.com/zone-2-training-plan/heart-rate-zones/): This calculator gives you your zone 2 heart rate range in bpm, your estimated maximum heart rate, your Norwegian 4×4 interval zone and a recovery zone from your age and, optionally, your resting heart rate.
- [Half marathon pace calculator](https://kilopace.com/half-marathon-training-plan/race-pace-calculator/): This calculator gives you a predicted half marathon finish time, race pace per km and per mile, and your easy and tempo training paces from one recent 5 km or 10 km time.
- [Kettlebell weight calculator](https://kilopace.com/kettlebell-workout-plan/kettlebell-weight-calculator/): This calculator gives you a recommended kettlebell size for swings, goblet squats and overhead presses from two answers: your sex and your training experience.
- [Flexibility test: hamstrings, hips and shoulders](https://kilopace.com/mobility-and-flexibility-plan/flexibility-test/): This flexibility test gives you a rating for your hamstrings, hips and shoulders from three simple at-home checks, and tells you which areas to focus on first.

## Guides

- [The 12-3-30 treadmill workout: does it work?](https://kilopace.com/walking-plan-for-weight-loss/12-3-30-treadmill-workout/): The 12-3-30 treadmill workout explained: 12% incline, 3 mph, 30 minutes. What it burns, whether it works, how to build up to it safely and good alternatives.
- [The best glute exercises, ranked by what they actually train](https://kilopace.com/gym-workout-plan-for-women/best-glute-exercises/): The best glute exercises ranked by what they train: hip thrusts, RDLs, split squats, squats and abduction, with sets, reps and how to build a weekly routine.
- [Best time to work out during Ramadan: every slot compared](https://kilopace.com/ramadan-workout-plan/best-time-to-workout-during-ramadan/): The best time to work out during Ramadan: before iftar, after iftar, after taraweeh or before suhoor compared, with pros, cons and how hard to train in each.
- [Does wall Pilates work? What 28 days can realistically do](https://kilopace.com/28-day-wall-pilates-challenge/does-wall-pilates-work/): Does wall Pilates work? What 28 days can realistically change, what it can't, and how to pair it with walking and strength training for better results.
- [Fibermaxxing: how to reach 30 g of fibre a day safely](https://kilopace.com/high-protein-meal-plan/fibermaxxing-high-fiber-diet/): Fibermaxxing explained: how to reach 30 g of fibre a day without bloating, a high-fibre food table with grams per portion and a 1-day menu you can copy.
- [Hip thrust guide: form, set-up, starting weight and progression](https://kilopace.com/gym-workout-plan-for-women/hip-thrust-guide/): Hip thrust guide: bench height, foot position and form cues, how much weight to start with, a 12-week progression and the mistakes that shift work off glutes.
- [How long does it take to run 5K?](https://kilopace.com/couch-to-5k-plan/how-long-to-run-5k/): How long does it take to run 5K? Typical times for beginners to experienced runners, a pace-to-finish-time table, and how many weeks you need to train for 5K.
- [How much protein do you need to lose weight?](https://kilopace.com/high-protein-meal-plan/how-much-protein-to-lose-weight/): How much protein to lose weight: 1.6–2.0 g per kg a day for most people, a table by body weight, high-protein foods ranked per 100 g and how to spread it out.
- [How to do a pull-up: your first rep from zero](https://kilopace.com/calisthenics-workout-plan/how-to-do-a-pull-up/): How to do a pull-up from zero: dead hangs, rows, negatives and band work, a 12-week plan table, how often to train and when you're ready for a first rep.
- [HYROX race pacing strategy: how to spread your effort](https://kilopace.com/hyrox-training-plan/hyrox-race-pacing-strategy/): A HYROX race pacing strategy that works: how fast to run each 1 km, how to pace stations and the Roxzone, typical finish times and a race-day plan to follow.
- [HYROX stations explained: weights, technique and pacing](https://kilopace.com/hyrox-training-plan/hyrox-stations-explained/): HYROX stations explained: the 8 workouts in race order, weights by division, technique cues, pacing tips and how long a HYROX race usually takes to finish.
- [The Japanese walking method: 3 minutes fast, 3 minutes slow](https://kilopace.com/walking-plan-for-weight-loss/japanese-walking-method/): The Japanese walking method explained: 3 minutes fast, 3 minutes slow, what the 2007 Nemoto study found, how fast to walk and a 6-week build-up to 30 minutes.
- [Menopause belly fat exercise: what actually works](https://kilopace.com/menopause-strength-training/menopause-belly-fat-exercise/): The best exercise for menopause belly fat, honestly explained: why crunches cannot spot-reduce, and a weekly mix of strength, walking and intervals.
- [Ozempic muscle loss: why it happens and how to limit it](https://kilopace.com/glp1-muscle-plan/ozempic-muscle-loss/): Why muscle loss happens on Ozempic, Wegovy and Mounjaro, how protein and strength training limit it, and the simple numbers worth tracking every week.
- [Perimenopause workout plan for beginners: your first 4 weeks](https://kilopace.com/menopause-strength-training/perimenopause-workout-plan-beginners/): A perimenopause workout plan for beginners: a 4-week starter with two strength sessions, daily walks and easy progressions, plus safety tips and what to log.
- [Push-up progression: from incline push-ups to archer push-ups](https://kilopace.com/calisthenics-workout-plan/push-up-progression/): A push-up progression chart from wall and incline push-ups to knee, full, diamond and archer push-ups, with rep targets to move up and a weekly plan to use.
- [The run-walk method: how it works and which ratio to use](https://kilopace.com/couch-to-5k-plan/run-walk-method/): The run-walk method explained: how it works, which run-walk ratio suits your level, a progression table from 1:1 to continuous running, and common mistakes.
- [Suhoor and iftar for muscle: what to eat to stay strong in Ramadan](https://kilopace.com/ramadan-workout-plan/suhoor-and-iftar-for-muscle/): What to eat at suhoor and iftar to keep muscle in Ramadan: protein targets, example meals, a late-night snack and a simple hydration plan for the night.
- [15 wall Pilates exercises for beginners](https://kilopace.com/28-day-wall-pilates-challenge/wall-pilates-exercises-for-beginners/): 15 wall Pilates exercises for beginners: step-by-step cues, what each move works, how long to hold it, joint-friendly swaps and a simple first-week routine.
- [What to eat on Ozempic: protein-first meals that work with a small appetite](https://kilopace.com/glp1-muscle-plan/what-to-eat-on-ozempic/): What to eat on Ozempic, Wegovy or Mounjaro: protein-first plates, small meals, foods that are easier with nausea or constipation, and a full sample day.

## About

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