Training insights, built by athletes
Deep dives on running, cycling, triathlon, strength, and nutrition — with concrete numbers, plans, and science.
VO2Max Explained for Runners: What It Is, How to Calculate It, and How to Improve It
VO2max is the maximum rate at which your body can consume oxygen during exercise. Learn the formula, norms by age and gender, and the most effective ways to improve it.
Running Heart Rate Zones Explained: The Complete Guide
Understand the 5 running heart rate zones, learn the Karvonen formula to calculate yours, and know exactly which zone to train in for your goals.
Open Water Swimming Guide: Safety, Sighting, Wetsuits, and Acclimatization
Master open water swimming with this complete guide covering safety checklists, sighting technique, wetsuit selection, cold water acclimatization, and race-day strategies.
How to Start Running: The Complete Beginner Guide (8-Week Plan)
Learn how to start running with our beginner-friendly 8-week plan. Covers heart rate zones, gear, common mistakes, and exactly how to build from 0 to 30 minutes non-stop.
FTP Test Cycling: How to Test and Use Your Functional Threshold Power
Learn three ways to do an FTP test on a bike — 20-minute, ramp test, and 8-minute — plus exactly how to use your FTP to set training zones.
First Sprint Triathlon: Complete Beginner Guide to Finishing Strong
Everything you need to complete your first sprint triathlon — distances, 12-week training plan, gear checklist, transition tips, and race-day strategy.
Cycling Power Zones Explained: The 7-Zone System and When to Train Each
Learn the 7 cycling power training zones based on FTP percentage, what each zone feels like, and exactly which zone to use for every workout.
Calisthenics Beginner Workout Plan: 12-Week Bodyweight Progression
Start calisthenics with a structured 12-week bodyweight workout plan. Includes push, pull, legs, and core progressions — no gym required.
Brick Workouts for Triathlon: What They Are, Why They Work, and 5 Sessions to Try
Learn what a brick workout is, the physiology behind the bike-to-run transition, 5 example brick sessions, and how often to do them in your triathlon training.
Athlete Meal Plan: 2000 Calories for Training, Recovery, and Performance
A complete 2000-calorie athlete meal plan with full day food breakdown, macro targets, meal timing around workouts, and pre/post workout nutrition.
Electrolytes for Athletes: Complete Hydration Guide
A complete guide to electrolytes for athletes — sodium, potassium, magnesium, and calcium. When to supplement, how much, signs of imbalance, and race-day hydration strategy.
Sleep and Athletic Performance: The Science Athletes Need to Know
How sleep affects athletic performance, recovery, HRV, and injury risk. Includes sleep duration vs. performance data, sleep debt impact tables, and practical improvement strategies.
Cycling for Weight Loss: How Many Calories You Burn (+ What Actually Works)
How many calories cycling actually burns, why most people don't lose weight from cycling alone, and what nutrition and training strategies actually drive body composition change.
Sprint Triathlon Training Plan: 12 Weeks to Your First Tri
A complete 12-week sprint triathlon training plan for beginners. Covers swim, bike, run, and brick workouts with weekly structure tables, race-day strategy, and transition tips.
Muscle-Up Progression Guide: Step-by-Step from Pull-Up to Muscle-Up
A complete progression guide for achieving your first muscle-up. Covers the prerequisite strength standards, 6-stage progression table, false grip training, and common technique faults.
Swimming Training Plan for Beginners: 8 Weeks to Confident Swimmer
An 8-week beginner swim training plan covering technique drills, distance progression, and open water preparation. Designed for triathlon prep or standalone swimming goals.
Indoor Cycling Training Plan: 8-Week Zwift Structured Program
An 8-week structured indoor cycling training plan built around Zwift workouts, FTP targets, and progressive overload. Includes weekly structure tables and FTP percentage guidance.
Cycling Nutrition: What to Eat Before, During, and After Rides
Exactly what to eat before, during, and after cycling rides of every length. Includes carbohydrate and protein recommendations, timing tables, and common fueling mistakes.
Half Marathon Training Plan for Beginners: 12 Weeks to 21.1K
A complete 12-week half marathon training plan for beginners. Includes weekly mileage tables, long run progression, pacing strategy, and how to taper before race day.
Couch to 5K Training Plan: 8 Weeks from Zero to 5K
A complete 8-week Couch to 5K training plan with walk/run intervals, RPE guidance, and weekly progression tables. Go from no running background to finishing a 5K.
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