Knowledge base

Discover practical, evidence-based tips to support your journey.

Fitness Recovery: What works vs What's Hype

A guide to practical recovery that breaks down what works, what’s optional, and what’s mostly marketing.

Dec 22, 2025

•

11 min read

Intermediate Strength Training – Optimize Your Training Variables

Block periodization, volume landmarks, and RPE autoregulation for continued strength gains.

Dec 14, 2025

•

16 min read

Sleep Extension & Performance Protocols: A Deep Dive

Advanced protocols for sleep extension, strategic napping, chronotype optimization, and sleep banking backed by controlled research in elite athletes.

Dec 13, 2025

•

30 min read

Managing Sleep Around Competition & Travel

Strategic protocols to manage jet lag, pre-race anxiety, and unfamiliar sleep environments when performance matters.

Dec 11, 2025

•

13 min read

Sleep Quality Optimization: Beyond Duration

Deep dive into sleep architecture, REM vs deep sleep phases, and how to optimize sleep quality using recovery markers like HRV. For athletes tracking metrics who want to go beyond just hitting 8 hours.

Dec 7, 2025

•

19 min read

Sleep and Recovery: A Guide for Athletes

Practical sleep strategies for athletes: managing training schedules, travel, competition stress. Covers sleep hygiene specific to active lifestyles, caffeine timing, screen management, and recovery monitoring

Dec 3, 2025

•

21 min read

Sleep for Performance

Discover why 7-9 hours of sleep is critical for athletic performance. Evidence-based strategies to optimize sleep, avoid common mistakes, and boost recovery.

Dec 3, 2025

•

13 min read

Strength Training for Beginners

A 12-week protocol to build strength safely and effectively. Learn the exact volume, frequency, and intensity guidelines backed by 11 research studies.

Nov 12, 2025

•

20 min read

Strength for Runners – 5 Exercises for Running Economy and Durability

Two sessions per week, five exercises, and 12 weeks to run faster with less effort and fewer injuries.

Nov 6, 2025

•

11 min read

Zone 2 Reality Check: The Myth-Buster Checklist

An evidence-based checklist to keep Zone 2 truly easy, avoid the grey zone, and pair it with one hard session for faster fitness gains.

Nov 5, 2025

•

8 min read

VO2 Max: Physiological Mechanisms & Research Frontiers

VO2 Max Mastery Level 4 of 4 | Why your muscles - not your heart - set your ceiling. How your cells build more mitochondria. Why genetics explain half the story but training writes the other half.

Oct 29, 2025

•

22 min read

VO2 Max Training: Advanced Protocols & Periodization

Level 3 of 4: VO2 Max Mastery | Norwegian 4x4, micro-intervals, and periodization strategies to break through your VO2 max plateau.

Oct 28, 2025

•

16 min read

How to Improve Your VO2 Max: The 12-Week Plan

VO2 Max Mastery Level 2 of 4 | A proven 12-week program combining Zone 2 training with high-intensity intervals, no gym required.

Oct 20, 2025

•

11 min read

VO2 Max: Why This Number Predicts How Long You'll Live

VO2 Max Mastery Level 1 of 4 | The single number that predicts how long you'll live, and how you can improve it starting today.

Oct 20, 2025

•

8 min read

Knowledge base

Fitness Recovery: What works vs What's Hype

Intermediate Strength Training – Optimize Your Training Variables

Sleep Extension & Performance Protocols: A Deep Dive

Managing Sleep Around Competition & Travel