Blog

Training guides

Plain-English guides to the numbers behind training, each paired with a free calculator.

Running7 min read

Run walk ratio: which interval should you use?

What each ratio really averages out to, and the trial that measured what walk breaks cost.

Read article Running8 min read

Treadmill vs outdoor running: what the research says

The oxygen cost is close to identical. Endurance performance is not — and the 1% rule is thinner than it sounds.

Read article Running7 min read

What is grade adjusted pace? GAP explained

The energy-cost curve behind GAP, and the two places the model stops describing a real hill.

Read article Running7 min read

What is a good VO2 max? Values by age and sex

Measured reference values by decade, and why the spread within your own age group matters more.

Read article Running7 min read

What is a good marathon pace? Chart and finish times

The pace every goal time needs, and why pacing evenly matters more than the number you pick.

Read article Body composition8 min read

What is a good FFMI? Chart, natural limit and examples

The FFMI ranges, where the natural limit of 25 comes from, and why normalizing matters.

Read article Strength7 min read

How much does a barbell weigh? Bar weights, plates and loading

Every common bar weight in kg and lb, plus the one-line formula for plates per side.

Read article Strength7 min read

RPE vs RIR: how to use the RPE scale in strength training

Rate a set by reps left in the tank, and turn it into working weights.

Read article Strength7 min read

What is a good DOTS score? Percentiles from real meet results

Where your DOTS ranks among 400,000+ competitive lifters, raw and equipped.

Read article Body composition8 min read

How to body recomp: lose fat and build muscle at the same time

Who recomp works for, and the calories, protein and training that make it work.

Read article Endurance6 min read

Rucking vs walking: how many more calories do you burn?

What a pack, a hill or sand does to your calorie burn, with real numbers.

Read article Endurance7 min read

Swim pace chart: finish times for every pace and distance

Look up your finish time for any distance at any pace per 100, in metres or yards.

Read article Endurance6 min read

StairMaster vs treadmill: which burns more calories?

Stair climber, treadmill and elliptical compared, minute for minute.

Read article Nutrition6 min read

Creatine loading phase: is it necessary?

Loading gets you there in a week; 3–5 g a day gets you there in a month.

Read article Nutrition6 min read

16:8 intermittent fasting schedule: examples and how to start

Sample windows for early birds, office hours and evening lifters.

Read article