Practical reading.
No fluff.
Long-form articles on training, money, and career. Written to answer the questions that lead people to our tools.
Couch to 5K: an 8-week run/walk plan for total beginners
A complete couch to 5K plan that takes you from zero running to a continuous 5K in 8 weeks. Week-by-week run/walk intervals, how slow easy should be, and what to do when a week feels too hard.
Hyrox sled pull: technique, weight, and how to train the grip that survives it
The sled pull is the single most grip-intensive station in Hyrox and the hidden cause of forearm failure later in the race. Here is the technique, the division targets, and the exact way to train it.
Hyrox farmers carry technique: how to hold on for 200m (station 6)
A complete technique and pacing guide to the Hyrox farmers carry (station 6). Why grip fails before your legs, division weights and target times, the unbroken rule, and exactly how to train your grip so the bells never hit the floor.
Hyrox sandbag lunges (station 7): the technique guide to surviving the most brutal station
A complete technique and pacing guide to the Hyrox sandbag lunges (station 7). Division targets, the lunge sequence that survives 100m, why it decides your final run, and how to train it under fatigue.
How to pace a race: the negative split, and why going out too fast wrecks your time
A negative split means running the second half faster than the first. Here is why even and negative beat going out hard, the goal-pace math by distance, and how to execute it.
Am I overtraining? The signs, the science, and how to back off without losing fitness
The real signs of running overtraining, the acute:chronic workload ratio explained simply, the 10%-per-week rule, why adding lifting spikes your load, and how to deload running without detraining.
12-week half marathon training plan (for runners who can run 5K)
A complete 12-week half marathon training plan for runners who can already run 5K. Week-by-week table, VDOT pacing, long-run fueling, taper, and race-day pacing.
A 16-week marathon training plan for runners who can already run 10K
A complete 16-week marathon training plan: week-by-week mileage, long runs building to 32 km, easy/long/marathon-pace/threshold pacing, fueling, the taper, and race-day strategy.
How to train for your first 10K: an 8-week plan
A complete 8-week 10K training plan for runners who can already cover 5K. Week-by-week schedule, easy and tempo pacing, race-day strategy, and the mistakes to avoid.
80/20 running: why most runners train too hard, and how to fix it
80/20 running means 80% of your weekly mileage easy and 20% hard. The science behind it, how to tell if a run is truly easy, and weekly plans for 4 and 5 days.
Hyrox running strategy: how to pace the 8 x 1km runs
The runs decide most Hyrox finishes, not the stations. Here is how to pace the 8 x 1km runs by goal finish so the sleds and wall balls never blow you up.
Hybrid athlete training: how to run and lift in the same week without overtraining
Running and lifting in the same week blunts both adaptations unless you sequence them. The interference effect explained, the rules that fix it, and a worked 6-day plan.
VDOT training paces explained: how to find your easy, threshold, interval, and rep paces
A VDOT calculator turns one recent race into your easy, threshold, interval, and rep paces. Here is what each zone means and exactly how to run them.
Heart rate zones for fat loss: is Zone 2 really the fat burning zone?
Zone 2 burns fat as the dominant fuel, so the "fat burning zone" is real. But for fat loss, Zone 4-5 often burns more total fat per session. The honest breakdown.
How to calculate cutting calories: the exact math by bodyweight
How to calculate cutting calories from your TDEE: the Mifflin-St Jeor math step by step, the 20% ceiling rule that prevents muscle loss, and worked examples for 5 bodyweights.
Body fat percentage measurement methods: DEXA vs BIA vs skinfolds vs photos
Which body fat measurement method is actually accurate? Error margins for DEXA, BodPod, BIA scales, skinfolds, and photos, plus the consistency rule that beats chasing a single number.
Why you need a maintenance phase before bulking
Just finished a cut and ready to bulk? Sit at maintenance for 4 to 8 weeks first. The hormonal, metabolic, and adherence case for the phase most lifters skip.
Protein for body recomposition: the target by training experience
1.6 g/kg is a muscle-gain number, not a recomp number. Protein targets by training experience, meal distribution, ranked sources, and a worked 80 kg plan.
Hyrox wall ball technique: how to survive 100 reps when your legs are gone
Wall ball technique for Hyrox: the depth and target standards judges actually enforce, stance, breathing, the leg-driven throw, and how to pace 75 or 100 reps.
Caffeine for training: optimal dose, timing, and when to cycle it
Caffeine is the most-studied performance supplement there is. The catch: most lifters overdose, mis-time, and never cycle. Here is the dose, timing, and cycle.
Lean bulk calories: how much surplus you actually need to minimise fat gain
Most lifters add 500+ calories and get fat. A lean bulk needs 200 to 400 a day, max. Here is the exact surplus size, protein floor, and stop rules.
Hyrox burpee broad jump technique: survive station 4 without redlining
Hyrox burpee broad jump technique: the chest-to-floor and hip-extension standards judges enforce, jump distance, breathing, and pacing that saves your race.
Deload week timing: when to take one and how to structure it
A deload drops fatigue without losing strength. The 4 signs you need one now, signal-driven timing by experience, and the volume-vs-intensity mistake most lifters make.
Hyrox SkiErg technique and pacing: open station 1 without redlining the rest of your race
Hyrox SkiErg technique and pacing: race-pace split targets by division, the lat-driven stroke, the breathing and stroke-rate rules, and why blasting station 1 wrecks your run.
Hyrox row technique and pacing: how to make station 5 mid-race recovery, not another redline
Hyrox row technique and pacing: race-pace 1000m row splits by division, the legs-hips-arms drive sequence, even-split strategy, and the mistakes that cost you the next 3 stations.
HIIT vs steady state cardio for fat loss: what the research actually says
HIIT vs steady state for fat loss, settled. The honest answer on calorie burn, the EPOC afterburn myth, when each one wins, and a cardio prescription for lifters cutting hard.
Creatine loading phase, dosing, and timing: what actually matters
Do you need a creatine loading phase? The evidence-based answer on dosage, timing, with or without food, monohydrate vs other forms, side effects, and whether it helps Hyrox.
Reverse dieting: how to end a cut without the fat rebound
Finished a cut and scared to eat more? Reverse dieting is a structured week-by-week calorie ramp that lets your metabolism catch up before you hit a surplus. Full protocol and worked example.
How many sets per muscle group per week for hypertrophy
The research-backed weekly set range for muscle growth: roughly 10 to 20 hard sets per muscle, the MEV-MAV-MRV framework, a per-muscle table, and a 4-day split.
Body recomposition: how to lose fat and gain muscle at the same time
Body recomposition is real, but only under specific conditions. Here is the calorie math, the protein numbers, the training that drives it, and a realistic timeline.
TDEE vs BMR vs maintenance calories: what each number means
BMR, RMR, TDEE, NEAT, TEF and maintenance calories explained, with the Mifflin-St Jeor formula, a worked example, and which number to use when cutting or bulking.
Hyrox training plan for beginners: an 8-week prep for your first race
A complete 8-week Hyrox training plan for first-timers, with every session written out, station technique tips, and a race-day pacing strategy.
How to train for Hyrox at home without gym equipment
Build most of your Hyrox race fitness at home with a loaded backpack and pavement. Here is a substitute for every station, plus a 5-day training week.
How to lose 5kg in 8 weeks without losing muscle
Losing 5kg in 8 weeks means a 0.625kg weekly target. Here is the deficit math, the protein number that protects muscle, and how to prove the loss is fat.
How to calculate your Hyrox finish time (the formula every projection should use)
Most Hyrox plans guess your race-day time. Here is the actual formula: 1km pace plus fade, station PB times position fatigue, plus roxzone allowance. Calibrate it from your own sims.
Hyrox training plan for German athletes: a 15-week build from base to taper
A 15-week periodised Hyrox training plan adapted for the German race calendar. Base → Build → Peak → Taper, station-correct weights in kg, race-day pacing.
Hyrox Singapore 2026: race calendar + training timeline for first-time athletes
When to register, when to start training, and what to do each phase. A practical timeline for athletes targeting their first Hyrox race in Singapore or the SEA region.
Why your TDEE calculation is wrong if you train Hyrox (and how to fix it)
Standard TDEE formulas underestimate Hyrox training load by 200-400 kcal/day. Why it happens, how to correct for it, and what to actually eat in each training phase.
Why your gym log should talk to your meal plan
Most lifters track workouts and macros in two separate apps. Here is what changes when those two streams talk to each other, and why most platforms still get this wrong.
Hyrox sled push: technique, weight, and how to actually train it
The sled push is where most Hyrox athletes blow up. Here is the exact technique, the weight you should be training at, and the 3 sessions that prepare you.
Sub-90 minute Hyrox: the pacing strategy that actually works
Most athletes blow up trying to hit sub-90 because they overcook the first 4km. Here is the pacing breakdown that gets you there with energy left.
TDEE for fat loss: how to calculate your deficit (without losing muscle)
Most people calculate TDEE then guess at the deficit. Here is the actual math, the size of the cut, and the protein target that protects your muscle.
Body recomposition: the 3 numbers that prove it is actually working
How to tell if a body recomp is working in 4-8 weeks (not 6 months). The 3 numbers to track and what to change if they are not moving.
Hyrox weights by division: every station weight and wall ball height (2026)
Every Hyrox weight by division: sled push and pull, farmers carry, sandbag lunge, plus wall ball weight and target height for Open, Pro, and Mixed Doubles. The complete 2026 reference.
How to calculate TDEE: the simple formula + worked example
Step-by-step TDEE calculation using the Mifflin-St Jeor equation, with a worked example for a 30-year-old man and woman.
The best Strong app alternatives in 2026 (and why most fall short)
Compared: Hevy, FitNotes, Liftin', Blacknave, and 3 others. The actual differences in UX, AI coaching, price, and platform support.
How to train for Hyrox: a complete 15-week plan
Everything you need to build a Hyrox training plan from scratch: how to structure your weeks, combine running and strength, and peak on race day.
The best way to track gym workouts in 2026
How to track workouts effectively: what to log, how often to review, and the difference between an app that stores data and one that helps you progress.