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Training Articles

Explore our guides on training concepts, methods, and science

Sweet Spot Training
Learn how to train at 88-93% of FTP for maximum fitness gains with manageable fatigue
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Tempo Run
Master the art of running at lactate threshold pace — the single best workout for distance runners
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Over-Under Intervals
Alternate above and below threshold to train your body's lactate clearance system
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Zone 2 Training
Why low-intensity aerobic training forms the foundation of all endurance performance
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Lactate Threshold
Understanding the intensity where lactate accumulates faster than your body can clear it
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FTP Explained
Functional Threshold Power demystified — what it means and how to use it in training
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Interval Training
The science behind structured work-rest intervals and how they build speed and endurance
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Endurance Training
Building your aerobic engine through progressive overload and periodization
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Tempo Run vs Easy Run
Learn the difference between tempo runs and easy runs, when to use each, and how they impact your endurance training
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How to Build a Training Plan
Learn how to build an effective training plan for swimming, running, and cycling with structured workouts and progression
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Sweet Spot Training Mistakes
Learn the most common sweet spot training mistakes and how to avoid them to get better results
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How to Stay in Zone 2
Learn how to stay in Zone 2 during training and avoid drifting into higher intensities
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How to Structure Intervals
Learn how to structure interval workouts for maximum performance and efficiency
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How Long Should a Tempo Run Be?
Learn how long a tempo run should be based on your level and goals, and how to structure it effectively
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Best Interval Workouts for Beginners
Discover simple and effective interval workouts for beginners to improve speed and endurance safely
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Zone 2 Training Mistakes
Learn the most common Zone 2 training mistakes and how to avoid them to improve endurance effectively
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How Often Should You Train?
Learn how often you should train each week based on your level and goals in endurance sports
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Tempo Run Mistakes
Learn the most common tempo run mistakes and how to avoid them for better performance
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VO2 Max Explained
Learn what VO2 max means, why it matters for runners, cyclists, and swimmers, and how to improve it with structured endurance training.
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Recovery Run
Learn what a recovery run is, how it differs from an easy run, and when to use it to support recovery and consistent running progress.
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Polarized Training Explained
Learn what polarized training means, how the 80/20 approach works, and whether it is the right endurance training model for your goals.
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Progression Run
Learn what a progression run is, how it works, and when to use it to build pacing control, aerobic strength, and stronger finishes.
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Easy Run
Why the easy run is the foundation of endurance training, how to hold conversational pace, and how it builds your aerobic engine without burning you out.
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Long Run
The weekly long run is the cornerstone of endurance fitness. Learn how long, how fast, how often, and how to fuel it for running, cycling, and swimming.
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Heart Rate Zones Explained
Understand the 5 training zones, how to find your max and threshold heart rate, and how to use zones to train more effectively in every sport.
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Aerobic Base
Your aerobic base sets the ceiling on every other kind of fitness. Learn how it's built, why it takes time, and how to make your foundation stronger.
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Base Training Phase
The base phase is where long-term performance is built. Learn what to do (and not do) in base training for running, cycling, and swimming.
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Running Form
Efficient running form reduces injury risk and wastes less energy. Learn posture, foot strike, arm swing, and the drills that actually improve form.
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Running Cadence
What running cadence really means, the truth about the 180 spm rule, and how to raise your cadence safely to run more efficiently.
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Pacing Strategy
Pacing is the skill that decides your race. Learn even splits, negative splits, pacing by heart rate vs feel, and how to execute from 5k to marathon.
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Fartlek Training
Fartlek is Swedish for 'speed play' — the unstructured interval session that builds fitness and keeps training fun. Learn how to use it.
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Hill Repeats
Hill repeats are speed work in disguise. Learn the different formats (short sprints vs long repeats), correct form uphill and downhill, and how to program them.
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Rest Day
The rest day is where your body absorbs training. Learn why full rest beats 'easy something,' the signs you need it, and how to plan it into your week.
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Recovery Week
A recovery week lets adaptation catch up with training load. Learn the 3:1 pattern, what to reduce, what to keep, and how it differs from a deload or taper.
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Deload Week
Deload weeks prevent overreaching and unlock your next fitness jump. Learn how deloads differ from recovery weeks and tapers, and how to plan them.
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Taper Week
Tapering sheds fatigue while keeping fitness sharp. Learn how to taper for a 5k, half marathon, or marathon without feeling flat on race day.
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5K Training Plan
A complete 5k training plan — the key sessions, weekly structure, sample weeks for beginners and sub-20 runners, and how to peak on race day.
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10K Training Plan
Build speed and aerobic strength with a structured 10k training plan. Learn the workouts, weekly structure, and how to pace the 10k for a PB.
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Half Marathon Training Plan
A half marathon training plan that balances long runs, threshold work, and recovery. Learn how to train for your first 21.1k or a sub-2 hour PB.
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Marathon Training Basics
Everything a runner needs to train smart for their first marathon — weekly volume, the long run, fueling, pacing, and the taper that sets up race day.
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New Runner Training Plan
A beginner-friendly training plan for brand-new runners. Walk-run intervals, safe progression, and how to build from your first run to 30 minutes nonstop.
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Negative Split Running
A negative split — running the second half faster than the first — is the most efficient way to race. Learn when and how to use it from 5k to marathon.
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Brick Workout
Brick workouts are the triathlete's essential session — back-to-back bike and run, teaching your legs to handle the transition. Learn how to program them.
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Beginner Triathlon Training
A complete guide to your first triathlon — swim, bike, run volumes, brick workouts, gear essentials, and a 12-week plan for a sprint distance race.
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How to Build a Training Plan
Learn how to build an effective training plan for swimming, running, and cycling with structured workouts and progression
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Cycling Endurance
Cycling endurance is the engine that carries every ride longer than 90 minutes. Learn how to build aerobic capacity on the bike, the right zones, the long ride structure, and how endurance work makes every other cycling workout better.
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Cycling Intervals
Cycling intervals are how cyclists raise their threshold and VO2max without endless hours on the bike. Learn the four interval families, sample sessions, weekly placement, and the mistakes that turn intervals into junk miles.
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The Long Ride
The weekly long ride is the most adaptive session in cycling. Learn what duration matters, the right pace, fueling, terrain, and how to build a long ride that produces fitness instead of fatigue.
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Cycling Cadence
Cycling cadence is one of the most-discussed and least-understood variables in the sport. Learn what cadence really does, the truth about high versus low rpm, and the drills that make you a more efficient cyclist.
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Bike Power Zones
Power zones turn watts into a training language. Learn the 7 cycling power zones, how to set them from your FTP, what each zone trains, and how to design a week that uses every zone with intent.
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Swim Endurance
Swim endurance is what lets you finish 1500m, a triathlon swim leg, or a long open-water session strong instead of crawling. Learn how to build it without burning your shoulders, the right session structure, and the technique-volume balance that compounds.
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Swim Intervals
Swim intervals are where pool fitness is built. Learn the difference between aerobic, threshold, and CSS intervals, how to use the pace clock, sample main sets, and the mistakes that flatten progress in the lane.
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Swim Technique
Swim technique is the single biggest performance lever for adult-onset swimmers. Learn the five pillars — body position, alignment, catch, rotation, kick — and how to fix the faults that waste 30% of your effort in the water.
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Swim Pacing
Swim pacing is the skill that turns fitness into times. Learn CSS, how to read the pace clock, race-pace strategies for 200m to 5km, and how to swim even splits when every cell wants to sprint the first 50.
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Swim Drills
Swim drills isolate parts of the freestyle stroke so you can fix them in slow motion. Learn the 10 drills that actually transfer to whole-stroke speed, when to use each one, and how to program them into a real session.
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Push Strength Workout
How to build a productive push day — chest, shoulders, triceps, and lockout — with the right structure, accessories, and recovery for serious strength gains.
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Pull Strength Workout
How to build a productive pull day — lats, mid-back, rear delts, biceps, and grip — with the right structure, accessories, and recovery for a strong, healthy back.
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Leg Strength Workout
How to build a productive leg day — squats, hinges, lunges, glutes, hamstrings, and calves — with the right structure, accessories, and recovery for serious lower-body strength.
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Full Body Strength Workout
How to train every major movement pattern in one session — squat, hinge, push, pull, and core — with the structure, lifts, and recovery that suit 2-3 days per week.
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Upper Body Strength Workout
How to train chest, back, shoulders, and arms in one session — push and pull movements paired with focused accessories for an upper/lower 4-day split.
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Lower Body Strength Workout
How to train quads, glutes, hamstrings, and calves in one session — squat and hinge patterns paired with unilateral and posterior-chain accessories for an upper/lower 4-day split.
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Core Strength Workout
How to train the core for real strength — the three anti-patterns (anti-extension, anti-rotation, anti-lateral-flexion), the drills that build trunk durability, and how to integrate core blocks with heavy lifting.
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Bodyweight Strength Workout
How to train real strength with no equipment — push-up, pull-up, and squat progressions that scale from beginner to one-arm push-ups, pistol squats, and full pull-ups.
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Dumbbell Strength Workout
A complete strength workout with only dumbbells — presses, rows, squats, lunges, and hinges that hit every major pattern with a pair of adjustable dumbbells and a bench.
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Beginner Strength Workout
Your first 12 weeks of strength training — the six basic patterns, why technique beats load, linear progression, and how to graduate to intermediate without skipping the foundation.
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Strength Training at Home
How to build a home strength practice that lasts — the equipment ladder, where home training hits its ceiling, structuring sessions, and how to stay consistent without a gym membership.
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Strength Training with Dumbbells
The case for dumbbells — unilateral training, range of motion, accessibility, how to choose dumbbells and weight, the six exercises where dumbbells beat barbells, and when the barbell wins.
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Main Lift and Accessory Exercises Explained
The anatomy of every productive strength session — what makes a main lift, what makes an accessory, how to structure sessions around the difference, and how the framework applies to push/pull/legs, upper/lower, and full-body workouts.
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How to Choose the Right Weight for Strength Training
How to pick the right weight on every working set — RPE, percent of one-rep max, rep quality, why most sets shouldn't go to failure, and the day-to-day factors that change today's right weight.
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RPE in Strength Training
RPE explained for strength — what each level (4, 6, 7, 8, 9, 10) feels like, how to pair RPE with rep targets, why RPE outperforms fixed-percent programming, and how to calibrate it accurately.
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Sets and Reps in Strength Training
How sets and reps map to your goal — 1-3 reps for power, 3-5 for strength, 6-12 for hypertrophy, 15+ for endurance. Common formats explained and matched to outcomes.
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Push-Up Progressions
The full push-up progression ladder — incline, knee, standard, decline, archer, one-arm — with form cues per stage and signals for when to move up.
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Squat Variations for Strength Training
The six squat variations every athlete should know — bodyweight, goblet, dumbbell front, Bulgarian split, barbell front, barbell back — with the right context for each.
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Shoulder Strength Workout
A complete shoulder session built around overhead pressing, lateral raises, rear-delt work, and bodyweight pike push-ups, with the volume and technique cues that keep shoulders healthy and strong.
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How to Build a Strength Workout
The complete framework for designing a strength session from scratch — warm-up, main lift, accessories, rest, intensity, and cooldown — so you can build productive workouts for any goal, equipment, and training level.
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