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Guides
Guides
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Guide library
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13 of 84 published guides shown
4x4 intervals guide
How to use four hard 4-minute intervals for aerobic power without turning every cardio session into a test.
Open guideInterval pyramids guide
How to use ascending and descending running intervals without turning the pyramid shape into workout magic.
Open guidePolarized training guide
How to use mostly easy running plus small doses of hard work without turning 80/20 into a rigid law.
Open guideTempo runs guide
How to run controlled tempo workouts that build sustained fitness without turning every session into a race.
Open guideZone 2 training guide
How to use easy aerobic Zone 2 work without pretending heart-rate zones are magic or fat loss is automatic.
Open guideThreshold training guide
How to use controlled hard threshold running without turning every run into medium-hard stress.
Open guideLong run progression guide
How to build long runs gradually for aerobic durability without turning one weekly run into too much stress.
Open guidePace calculator guide
How to use running pace calculators for planning with realistic pace bands instead of fake precision.
Open guideHeart rate zones guide
How to use heart-rate zones as cardio guardrails without pretending a watch knows your physiology perfectly.
Open guideBeginner running guide: get fit with a walk-run plan
A flexible six-week walk-run progression with effort cues, recovery rules, simple strength support, and clear pain and medical boundaries.
Open guideHow to improve VO2max: easy volume and intervals
Build aerobic power with easy volume, one recoverable interval session, a six-week progression, and options beyond 4x4 intervals.
Open guideHYROX training guide for beginners
Prepare for HYROX with running, station skills, strength, pacing, an eight-week example block, and a check of the current official rules.
Open guideCrossFit training guide for beginners
Understand class structure, terminology, scaling, gym selection, and a first-month plan that puts mechanics before intensity.
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