Triathlon12 min read
Which Triathlon Distance Should You Choose?
Sprint, Olympic, 70.3 or Ironman? Compare all 5 official triathlon distances side-by-side and pick the right one for your fitness, time and goals.
Read articleTraining Guides
Training tips, scientific guides, and expert advice for endurance athletes.
Health12 min read
VO2 Max and Longevity: The Best Predictor of Lifespan
A landmark study of 122,007 patients found that elite fitness reduces all-cause mortality by 80%. Learn how VO2 max predicts lifespan and how to improve yours.
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Guide14 min
RPE Scale: The Complete Guide to Rating Perceived Exertion
Learn the RPE scale (Borg 6-20 and modified 1-10) to regulate training intensity. Interactive chart with HR zones and running guide.
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Cycling12 min
Training With a Power Meter: Complete Beginner Guide 2026
Learn how to use a cycling power meter: FTP testing, 7 power zones, key metrics (NP, IF, TSS), and how to structure training. Free zone calculator.
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Triathlon15 min
Beginner Triathlon Training Plan: 12 Week Sprint Guide
Complete guide to your first sprint triathlon. 12 week training plan, gear list, open water tips, transitions, pacing strategy, and race day timeline.
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Science12 min
Peak Performance Age: When Athletes Peak
At what age do runners, cyclists, swimmers, and triathletes peak? Data on peak age by sport, performance decline after 40, and how training slows aging.
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Science12 min
VO2max Explained: Your Complete Guide
What is VO2max (Maximal Oxygen Uptake)? Understand your maximal oxygen consumption, find your level by age and gender, and discover the best workouts to improve.
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Nutrition12 min
Hydration and Electrolytes: Complete Guide
How much water and sodium do you need? Sweat rate testing, hyponatremia prevention, and hydration strategy for endurance athletes.
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Guide18 min
The Norwegian Method: Double Threshold Training Guide
Master the Norwegian Method of double threshold training. Workouts, 4x4 protocol, plans for runners and triathletes.
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Swimming12 min
Swim Pace Calculator: Critical Swim Speed Guide
Calculate your swim pace with our free CSS calculator. Test protocol, 5 training zones, Garmin comparison, race predictions. No lab needed.
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Health12 min
Heart Rate Variability Chart by Age: Normal Values
Interactive HRV chart by age and sex based on 84,772 participants. Find your percentile, understand normal RMSSD values, and track your recovery.
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Nutrition14 min
Carbs Per Hour for Endurance Athletes: Complete Guide
How many carbs per hour for cycling, running, triathlon? Science-backed guide with energy gel comparison and personalized race nutrition plans.
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Health12 min
Autonomic Nervous System for Athletes: Vagus Nerve Guide
Learn how the vagus nerve and autonomic nervous system control training and recovery. HRV, vagal tone, overtraining signs for athletes.
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Triathlon15 min
Triathlon Training Plan: Season Guide
Build your triathlon training plan with our complete periodization guide. Plans for Sprint, Olympic, Half and Ironman distances. Free framework included.
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Science12 min
Threshold vs Polarized vs Pyramidal Training
Compare polarized, threshold and pyramidal training models. Learn which intensity distribution works best for your sport and level. Science-backed guide.
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Guide10 min
Zone 2 Training: Complete Guide to Building Your Aerobic Base
Learn how to train in Zone 2 the right way. Includes heart rate calculator, 8-week plan, sport-specific tips for running, cycling and swimming.
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Cycling14 min
FTP Test at Home: 4 Protocols to Calculate Your Cycling FTP
Calculate your FTP at home with 4 proven protocols: 20-minute test, ramp test, 2×8-minute test. Free FTP calculator and power zones included.
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Science10 min
Tanaka Formula: Why 220 Minus Age Is Wrong
The 220 minus age formula can be off by 20+ bpm. Learn why the Tanaka formula (208 - 0.7 × age) is more accurate, backed by research on 18,712 subjects.
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Running15 min
Running Plan for Beginners: From Zero to 5K in 12 Weeks
Free beginner running plan with walk-run method: 8-week schedule, heart rate zones, gear guide, injury prevention. Download your printable plan.
Read articlePut theory into practice
Use our free calculators to find your personal training zones for heart rate, pace, power, and more.