Isometric Training Planner
Isometric holds, overcoming ISO, and yield ISO protocols for strength plateaus and tendon health.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Isometric Training Planner
Isometric holds, overcoming ISO, and yield ISO protocols for strength plateaus and tendon health.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Isometric type
Choose the option that matches your context; available options include Yield, Overcoming, Overcoming Assisted.
Goal
Choose the option that matches your context; available options include Strength, Tendon Rehab, Plateau Break.
Hold duration (sec)
Enter a measured or estimated value (minimum 5) (maximum 60), using the unit indicated in the field label.
Intensity (% max)
Enter a measured or estimated value (minimum 30) (maximum 100), using the unit indicated in the field label.
Sets
Enter a measured or estimated value (minimum 1) (maximum 10), using the unit indicated in the field label.
How to interpret the output
Repeat tests under comparable equipment, technique and rest conditions. Estimated strength values are not direct measurements.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Isometric training can spike blood pressure. Those with hypertension should avoid heavy isometric holds without medical clearance.
Read the full disclaimerFrequently asked questions
What does the Isometric Training Planner estimate?
Isometric holds, overcoming ISO, and yield ISO protocols for strength plateaus and tendon health.
Which information do I need for this strength tool?
Provide Isometric type, Goal, Hold duration (sec), Intensity (% max), Sets. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Repeat tests under comparable equipment, technique and rest conditions. Estimated strength values are not direct measurements. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Isometric training can spike blood pressure. Those with hypertension should avoid heavy isometric holds without medical clearance. Read the medical disclaimer.
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