Tools
- 1RM Calculator: Your Max and Your Working LoadsOne completed set is enough to estimate your one-rep max, then derive your loads from 60 to 95 percent. Including the limits of the estimate, which are real.
- CSS Calculator: Your Swimming PacesYour critical swim speed from a timed 400 m and 200 m, then your paces per 100 m. Why swimming gets steered by pace and not by heart rate.
- FTP Calculator: Your Cycling Power ZonesYour FTP from a 20-minute test, then your 7 zones in watts and your power to weight. Including what moves the number without you improving.
- Heart Rate Zone CalculatorYour 5 zones from your max HR, estimated with Tanaka or measured. Why 220 minus age is off by 20 beats, and what heart rate does not tell you.
- Hyrox Time Calculator: Project Your Finish Time8 km of running, 8 stations, and a Roxzone that costs more than people think. Project your finish time segment by segment, and see where the time actually goes.
- Race Split Calculator: Your Pace ChartA target time and a distance give your full split chart, even and negative split. Why the second version almost always wins.
- Rowing and SkiErg Calculator: Split and WattsExact conversion between your 500 m split and watts, using the Concept2 formula. Why it's cubic, and what that changes about how you pace.
- Running Pace Calculator: Project Your Race TimesOne recent performance is enough to estimate your 5K, 10K, half and marathon times, and to derive your training paces. Including what the projection cannot know.
Programs
- 7-Day Workout Plan: A Full Week You Can Do at HomeA balanced 7-day workout plan you can do at home with no equipment: strength, cardio, mobility and real rest, plus how to set the right intensity.
- Beginner Workout With No Equipment: A Simple 4-Week Plan4 movements, 20 to 25 minutes, 3 times a week: a complete beginner plan with zero equipment, with form cues and a 4-week progression.
- Getting Back in Shape: The Progressive 30-Day PlanA daily walking base, 2 then 3 short sessions a week, a regular bedtime: the 30-day get-back-in-shape plan, week by week.
- Getting Back Into Working Out After a Long Break: A Plan That SticksSix months, two years, ten years off. How to start training again without getting hurt or quitting by week two. A concrete, week-by-week method.
- Interval Training for Beginners: Where to Start (and When)Intervals become relevant after 6 to 8 weeks of a regular base, at one session per week. The three progressive formats, the right pace, and the classic mistakes.
- Your First 10K: The 8-Week Training Plan8 weeks, 3 runs a week, one long run that grows: the complete plan to finish your first 10K wanting to sign up for the next one.
Articles
- Building Muscle After 50: Everything Is Still PossibleBuilding muscle after 50 is possible and documented, including in beginners. The rules that change, the minimal program that works, and the mistakes to avoid.
- Discipline vs Motivation: What Actually Keeps You GoingThe discipline versus motivation duel is badly framed: both are starter fuels. What keeps you going for years is habit first, then identity.
- Exercise and Longevity: How to Train to Age WellEndurance, strength, mobility and consistency over decades: the four pillars of training that helps you age well, and the order to build them in.
- Exercise for Stress: Which Workout Actually Helps You DecompressAcute stress or tension that lingers: the right workout isn't the same. How to pick the session based on your state, and why intensity can make bad weeks worse.
- Free Personalized Workout Plan: What Personalized Actually MeansA real personalized plan adapts to your starting point, your schedule and your recovery. How to spot a serious plan, and how to get yours for free.
- Getting Back in Shape After 40: What Changes, What Doesn'tComing back after 40 follows the same rules as at 25, with three adjustments: a longer ramp-up, strength work as a priority, and more generous recovery.
- How to Improve Muscle Recovery Naturally: What Actually WorksSleep, intensity distribution, basic nutrition: the real levers of muscle recovery, and where massage guns and ice baths actually rank.
- How to Lose Weight Without Counting CaloriesCounting rarely fails from lack of precision, it fails from abandonment. The five levers of lasting weight loss without numbers: walking, strength, sleep.
- How to Stay Consistent With Working Out (Without Relying on Motivation)Consistency doesn't run on motivation, it runs on removing friction: fixed time slots, short sessions, the 10-minute rule, and how to handle missed workouts.
- Hybrid Training: How to Combine Strength and Endurance Without One Undermining the OtherHybrid training builds strength and endurance at the same time. Why it became the standard, how to manage interference, and the weekly template for your schedule.
- No Motivation to Work Out: What to Actually Do About ItVanishing motivation is a signal, not a character flaw. The four possible causes and the fix that matches each one, with zero pep talk.
- Running and Lifting in the Same Week: The PlaybookRunning and strength training fit in the same week and reinforce each other. The spacing rules, the same-day order, and three weekly templates for your schedule.
- Signs of Overtraining: How to Spot the Fatigue That Won't Go AwayDropping performance, degraded sleep, fading motivation: the five signs of overtraining in the order they appear, and the concrete fix.
- Sleep and Training: Sleep Better to Progress (and the Other Way Around)Sleep determines what your sessions actually produce, and training improves sleep. The three concrete levers to make that loop spin the right way.
- Staying Active With a Desk Job: The Three-Layer MethodAn evening workout doesn't cancel eight seated hours. The three-layer method: breaking up sitting blocks and injecting invisible movement all day.
- The Best Exercise for Weight Loss? The Honest AnswerRankings of exercises that burn the most ignore the only variable that counts: repetition. The honest comparison, and the winning combo for most people.
- Training After 40: What Actually Changes (and What's a Myth)No, you don't have to slow everything down after 40. What actually changes: the warm-up, the spacing of hard sessions, the role of strength and recovery.
- Why You Regain the Weight After a Diet (and How to Break the Cycle)Regain isn't a willpower failure, it's the predictable outcome of the diet model itself. The four mechanisms of regain, and the model that breaks the cycle.
Common questions
- How Many Rest Days Per Week Do You Actually Need?1 to 2 full rest days a week for most people, more for beginners. Why rest isn't a pause in your progress but the moment progress actually happens.
- How Many Workouts Per Week? The Honest Answer2, 3, 5 workouts a week? The right number depends on your recovery, not your ambition. Concrete benchmarks by goal and situation.
- Morning or Evening Workout: What Actually MattersMorning for consistency, evening for how it feels: the real advantages of each slot, the one constraint that matters, and how to pick yours for good.
- What Is VO2max, and Why It's the Best Indicator of Your FitnessVO2max measures the size of your engine. What it changes in daily life, how it improves at any age, and how to track it without a lab.
- What to Eat Before and After a Workout (Without Overcomplicating It)A full meal 2-3 hours before or a light snack, a real meal after: the simple rules of eating around training, with no complicated strategy and no counting.
- Working Out With Sore Muscles: Push Through or Wait?Mild, moderate or severe soreness: the simple rule for choosing between a normal session, an easy one or gentle movement, and what actually speeds up recovery.