Training, recovery and the blood values that drive performance.
50 articles
Four times four minutes hard delivered 7.2 percent in eight weeks; easy distance work delivered nothing. Here is the pro...
Your watch does not measure oxygen, it calculates. A December 2025 review lined up thirteen studies. Here is the error m...
For a man of 40, good sits around 38 to 42 ml/kg/min; for a woman of 40, around 33 to 37. Here is where those tables com...
Two rest days a week is a starting point, not a law. Your training is only part of your load. Here is how to work out wh...
A resting heart rate of 45 is normal in a trained endurance athlete and a reason to call your GP in a non-athlete. Here...
A deload is not a reward and not a fixed fourth week. It is an intervention with a reason. These are the signals that ma...
The reference range on your lab report was built for people who do not train. In trained men the normal upper limit runs...
Massage comes out strongest in the meta-analyses, stretching does almost nothing. Here is the honest ranking of recovery...
Muscle recovery usually takes 24 to 72 hours, and almost everything you read about speeding it up is a tip with no measu...
Your Whoop or Oura measures movement, heart rate and temperature. What it does not measure: your hormones. The honest co...
Awake at three every night? Waking briefly is normal, staying awake is not. The causes, plus when this becomes a questio...
Sleep deprivation costs you muscle while cutting, raises your injury risk and makes you hungrier. The numbers from the r...
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