Increase Training Volume Safely: The 10% Rule Myth
Why the 10% rule is a myth and how to grow your weekly volume in a controlled way with 3+1 weeks, ACWR and clear warning signs — for running, cycling and triathlon.
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Training Knowledge
Well-founded articles on training science, nutrition and race preparation — inspired by the engine logic behind Peakora, written for real-world training.
Shin Splints in Runners: Causes, Treatment & Prevention
Shin pain when running: how to recognize shin splints (medial tibial stress syndrome), treat them correctly and return to training in 4 stages — plus the 5 most effective prevention levers.
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Sprint Triathlon Training Plan: 8 Weeks to Race Day
750 m swim, 20 km bike, 5 km run: the complete 8-week plan on 4–6 hours per week — wave structure, key sessions, example week and race-day strategy.
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Plyometrics for Runners: Power & Running Economy
Jump training improves running economy by 2–8%: the key exercises, correct dosage in ground contacts and how to fit it into your weekly plan.
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Concurrent Training: Strength Meets Endurance
Does lifting sabotage endurance? What the interference effect really means — five rules on timing, session order and nutrition, plus a practice week.
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Olympic Distance Triathlon: Training Plan & Pacing
1.5 km swim, 40 km bike, 10 km run: weekly structure, three key sessions, pacing references and the five most common mistakes.
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Polarized Training: Beyond the 80/20 Rule
Seiler's world-class model: 80% easy, 20% truly hard, the middle nearly eliminated — the research, a practice week and the five most common mistakes.
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Run-Walk Method: Faster to the Finish with Walk Breaks
Why planned walk breaks get beginners running and marathon runners to the finish faster than continuous running — with interval table and race-day tactics.
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Side Stitch When Running: Causes and Quick Relief
Why your side stabs (peritoneum, not diaphragm), 5 immediate fixes for the acute case — and the four levers that prevent side stitches for good.
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Supplements for Endurance Athletes: What Actually Works
Caffeine, creatine, nitrate, beta-alanine — the few supplements with real evidence, their dosages, and why the rest of the shelf is mostly wasted money.
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Improve Running Economy: 6 Training Levers
Why economy decides race performance alongside VO2max and threshold — and which six levers from plyometrics to cadence measurably save oxygen.
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Cycle-Synced Training: How Women Can Train Smarter
Estrogen and progesterone affect strength, recovery and injury risk — what the evidence really says and how to use every cycle phase wisely.
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Triathlon Gear for Beginners: What You Really Need
Wetsuit, bike, helmet, shoes: what you actually need for your first triathlon and what you can skip — with a budget breakdown from 100 to 2,000 €.
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Race Time Prediction: What Finish Time Is Realistic?
Riegel formula, critical speed and test races: how to estimate a realistic goal time for 10K, half marathon and marathon — with worked examples.
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Zone 2 Training: Why Slow Running Makes You Faster
How to find your zone 2 heart rate, what happens in your body, how much volume you need weekly — and the five mistakes that ruin your base training.
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CTL, ATL and TSB: Understanding the Performance Curve
Fitness minus fatigue equals form: how CTL, ATL and TSB work, which TSB values are ideal on race day — and the four most common mistakes when reading the curve.
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Time Trial Training: Pacing, Position and Power Strategy
Raise your threshold power, pace evenly and optimise your aero position: how time trial training works — with four concrete workouts and the five most common mistakes.
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Sub-3:30 Marathon: Pace, Training and Race Strategy
4:59/km for 42.2 km: fitness check (10K in 45 min, half in 1:38–1:40), the 70–90 km training week, marathon-pace blocks in the long run, fueling at 80–90 g carbs/h — and even-pace strategy after km 30.
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Supercompensation: Why Rest Makes You Faster
Stimulus, fatigue, recovery, adaptation: the four phases of supercompensation, the right timing (24–72 h) and the markers that reveal your adaptation window.
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Running Drills: The 8 Key Drills for Better Technique
High knees, butt kicks, skips, strides & co. — how running drills improve your running economy and how to dose them correctly.
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Endurance Training Over 40: What Actually Changes
What really changes after 40 — recovery, VO2max, muscle mass — and how to adapt your training smartly instead of scaling back.
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Sub-2-Hour Half Marathon: The Realistic Plan for Breaking Two Hours
5:41/km over 21.1 km: self-assessment, three key sessions, a 12-week build-up and the race-day pacing strategy.
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What to Eat Before Running: What, When, How Much
The three timing windows, the best foods, concrete gram targets — and what to skip before a run.
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Half Ironman Training: Structured Preparation for Your 70.3
Weekly volume, key brick sessions, race-pace work on the bike and fueling rehearsal — the complete roadmap for the middle distance.
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Running Power: What the Watts on Your Wrist Really Mean
What wrist-based watts actually measure, how to determine your Critical Power, and when power beats heart rate or pace.
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Cardiac Drift in Running: Why Your Heart Rate Rises
Why heart rate climbs at a steady pace, the three causes behind it and how the 5% rule turns drift into a free aerobic fitness test.
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Morning vs. Evening Training: What Science Says
Core temperature, hormones, sleep: why time of day measurably affects your training — with clear recommendations for running, cycling and triathlon.
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HYROX Training: Preparation & Training Plan
8 km of running, 8 stations: the demand profile, the three training building blocks (base, strength, hybrid), a sample week and the pacing strategy that works on race day.
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Resting Heart Rate: What Your Morning Pulse Reveals
Normal values by age, the +5 rule as a fatigue warning sign and the right measurement routine — how to steer your training with your morning pulse.
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Core Training for Runners, Cyclists & Triathletes
Why a strong core translates into performance: 7 exercises with dosage, a 15-minute session for everyday life, progression — and the five most common core training mistakes.
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Ultramarathon Training: From Marathon to Ultra
Volume over speed, back-to-back long runs, run-walk strategy and fueling past hour three: what really changes beyond 26.2 miles — and how to structure your first 50K build.
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Cycling Aerodynamics: Free Watts from Position and Gear
The rider creates 70–80% of total drag: position first (free), then helmet and clothing, then handlebar and wheels — with watt numbers, a priority list, field tests without a wind tunnel and common mistakes.
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Foam Rolling for Runners: What It Really Does
No stuck fascia, no miracles — but proven effects on soreness and mobility. Correct technique, the key regions, timing and the five most common mistakes.
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Critical Speed Running: Test, Training & Pacing
Critical speed is the fastest pace you can hold for 30–60 minutes. How to measure it with the 3-minute test, train at it, and pace your races from it.
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Gravel Training: How to Prepare for Your First Race
Gravel races demand 4–8 hours of endurance on loose terrain. How to structure base training, sweet spot work and long rides with race simulation for your first gravel race.
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RPE Scale: Training by Feel for Endurance Athletes
Rating of Perceived Exertion explained: the 1-to-10 scale, mapping to training zones, session-RPE for tracking load without tech — and why your feel sometimes beats heart rate and power.
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The Recovery Run: Why Running Slow Makes You Faster
Zone 1, 20–45 minutes, the day after every hard session: why the slowest run in your plan speeds up recovery and builds your aerobic base — plus the 5 most common dosing mistakes.
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Road Cycling for Beginners: Training & Technique
2–3 rides per week, 80 % easy base riding, cadence 85–95 and riding position as the key lever: the complete guide to your first road cycling season — without the classic beginner mistakes.
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Acute:Chronic Workload Ratio: Manage Training Load
The ACWR explained simply: calculating it with sRPE or TSS, the sweet spot of 0.8–1.3, and why it makes the 10-per-cent rule obsolete.
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Fasted Running: Smart Tool or Risk?
Running before breakfast: what happens in the body, what research really says about fat metabolism and weight loss — and the clear rules (Zone 1–2, max. 75 minutes, eat afterwards).
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Sub-4-Hour Marathon: Fitness Check, Training Plan and Race Strategy
5:41/km for 42.2 km: the fitness you need (10K and half marathon benchmarks), a 60 km training week, long run rules, fueling at 60–90 g carbs/h — and the pacing strategy after km 30.
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Sweet Spot Training: Get Faster on the Bike
Why 88–94% of FTP delivers the most adaptation per hour: the 3 best workouts, a sample week, pacing without a power meter — and the 5 most common mistakes.
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Running for Weight Loss: What Actually Works
Why the scale often refuses to move despite training: calorie balance, the right intensity, the real afterburn effect, keeping muscle — and the 5 most common mistakes.
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Vegan Diet for Endurance Athletes: How to Do It Right
The six critical nutrients, 1.6–1.8 g of protein per kilo, B12 as a mandatory supplement and smart iron absorption — plus a complete training day on the plate.
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Cycling Climbing Technique: Cadence & Pacing Uphill
Watts per kilo over brute force: seated vs standing, the right cadence, pacing at 90–95% FTP, proper gearing and the three most effective climbing sessions.
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Training Camp: Planning, Load and Common Mistakes
The 20-to-30-percent volume rule, the ideal camp duration, recovery as the real programme — and why the week after decides success or failure.
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Exercising with a Cold: Train or Rest?
The neck check as a quick test, the myocarditis risk of training through infections, rest guidelines after fever — and a 3-step return protocol.
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Mobility Training for Runners: A Practical Guide
Hips, ankles, thoracic spine: why these three areas decide stride length and injury risk — with a 10-minute routine and dosing guidelines.
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5k Training Plan: Break 25 Minutes in 8 Weeks
From 26–28 minutes to sub-25: 3 phases, VO2max intervals, race-pace blocks, pace chart and the pacing strategy for race day.
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Iron Deficiency in Endurance Athletes: Signs & Fixes
Tired despite enough sleep, heart rate too high? Iron deficiency is common in runners and triathletes — ferritin targets, diet, and sensible supplementation.
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Cross-Training for Runners: Fitness Without Extra Miles
Cycling, swimming, aqua jogging: more aerobic volume without more impact stress — which sports are worth it and how to build them into your plan.
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Ice Bath After Training: What Cold Therapy Really Does
10–15 °C, 5–15 minutes: what the science says about cold water immersion, when an ice bath helps — and when it blunts your training adaptations.
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Duathlon Training for Beginners: Run–Bike–Run
Distances, brick workouts, a sample week and race tactics: how to master your first duathlon — including the physiology of the second run.
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Open Water Swimming: Tips for Triathletes
Sighting every 6–8 strokes, mass start tactics, wetsuit fit and wave strategy: the techniques that make you faster and calmer in open water.
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Lactate Test: Find Your Anaerobic Threshold
Step test in the lab or field test on the track: how to find your anaerobic threshold, read the lactate curve correctly and turn it into reliable training zones.
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Winter Running: 7 Rules for Cold-Weather Training
Cold is not a ban on training but a dosing problem: layering, an extended warm-up, black-ice strategy and hydration — how to train safely from November to March.
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Treadmill Training: How to Use Indoor Running Right
What the research says about the 1% incline rule, the three best indoor workouts from threshold to hill simulation, pace translation to outdoor running — and the 5 mistakes that make treadmill training worthless.
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Running for Beginners: 8 Weeks to 30 Minutes
The complete run-walk plan from the sofa to 30 minutes of continuous running: talk test instead of ambition, 3 sessions per week, the 6 most common mistakes — and what changes inside your body.
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Training Plateau: 6 Ways to Break Through the Standstill
Why performance stagnates, how to tell a plateau from overtraining — and six strategies that actually break the standstill: new stimuli, volume, periodisation, deload, strength and sleep.
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Training Periodization: How to Plan Your Season Right
Macro, meso and micro cycles explained simply: the four phases of a season, linear vs. block periodization, the 3:1 rule with deload weeks — and the most common mistakes.
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Trail Running for Beginners: Your Guide to Off-Road Running
Shoes, technique, training structure and safety: 7 practical tips for your first kilometres off the road — including a 6-week plan and heart-rate pacing instead of splits.
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Muscle Soreness (DOMS): What Actually Helps — and What Is Myth
DOMS is caused by eccentric loading, not lactic acid: the real cause, the three triggers, what is proven to help — and the clear rules for training with sore muscles.
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Altitude Training: Why Elevation Boosts Endurance
Hb mass, EPO, Live High – Train Low: how altitude training works physiologically, who it is worth it for, what the protocol looks like — and why the altitude mask is no shortcut.
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Breathing While Running: Technique, Rhythm & Side Stitches
Up to 15 % of your oxygen goes into breathing work at fast paces: diaphragmatic breathing, the 3:2 rhythm, instant relief for side stitches and breathing muscle training in five minutes a day.
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Caffeine in Endurance Sports: Dosage, Timing, Effects
2–4 % more performance from the most researched legal performance aid: how to dose 3–6 mg/kg correctly, time it before and during races, and avoid the common pitfalls.
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Brick Workouts in Triathlon: Master the Bike-to-Run
Why back-to-back bike-run sessions are the most specific workout in triathlon: structure, frequency, pacing and the five most common mistakes.
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Ironman Training: How to Prepare for the Long Distance
9–12 months, 9–16 hours per week, brick sessions and fueling practice: how to structure your preparation for the 3.8 km swim, 180 km bike and marathon.
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Fat Metabolism Training: How to Train Fat Burning
Why your fat metabolism decides the marathon, the 5 most effective methods, the right heart rate — and why radical low-carb backfires.
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Bike Fit: The Right Position on Your Road Bike
Saddle height via the 0.883 formula, reach and drop, cleats under the ball of the foot: set up your bike correctly yourself — and when a pro fit pays off.
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HRV in Training: Using Heart Rate Variability Right
What HRV really tells you, how to measure it cleanly, and why baseline and trend matter more than the daily value — with practical steering rules.
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Running in the Heat: 7 Rules for Summer Training
Why your pulse climbs 15 beats at 30 °C: cardiac drift, acclimatisation in 10–14 days, pace correction and sodium — the 7 rules for safe heat training.
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Base Training: How to Build Your Aerobic Base
Why 80% of your training should be easy: dosing Zone 1–2 precisely (60–75% max HR, talk test), weekly structure with wave logic — and the 5 mistakes that stall your base.
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The Long Run: How Long, How Slow and How Often?
The week's most important session, dosed correctly: 20–30% of weekly volume, 65–75% of max heart rate, wave logic with deload weeks — plus gut training and the 5 most common mistakes.
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Fartlek Training: Speed Play Without Stopwatch Stress
Pace changes by feel instead of rigid intervals: 6 practical fartlek workouts from lamppost sessions to the marathon fartlek, guided by feel and heart rate.
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Race Day Checklist: Nothing Forgotten on Race Day
From 48 hours out to the start line: gear, breakfast timing, warm-up and the 7 most common race day mistakes — the complete checklist for running and triathlon.
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The Deload Week: Why Rest Makes You Stronger
The 3:1 rhythm, 40–50% less volume, a concrete example week: how to schedule recovery weeks — and how to spot the signs that you need one.
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Detraining: How Fast You Lose Fitness During a Break
VO2max drops 4–7 % after two weeks, blood volume within days: the detraining timeline, the rules for illness and injury — and the dosed comeback.
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Interval Training for Runners: 5 Formats That Work
Which interval formats actually make you faster: dosing pace, recovery and frequency correctly — from 200-metre sprints to 2000-metre repetitions, plus a sample week.
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FTP Test and Power Training: Cycling Zones Explained
How to measure your functional threshold power, set the seven power zones and train on the bike with precision instead of feel.
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GDPR and Fitness Apps: Who Sees Your Health Data?
What fitness apps really collect, where the data flows, which rights the GDPR gives you — and the checklist for privacy-friendly apps.
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Foot Strike: Forefoot, Midfoot or Heel Strike — Which Is Right?
What the research says about the three strike patterns, why overstriding is the real enemy — and how a clean 8-week transition works.
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Protein for Endurance Athletes: How Much and When?
How many grams per kilogram you really need, why distribution across the day beats the anabolic window — and the best food sources.
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Electrolytes for Running: Sodium, Potassium and Magnesium
How much sodium you really lose per hour, why magnesium against cramps is a myth, and which sources are worth it when.
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Indoor Trainer Training: Structured Winter Workouts
Why indoor sessions are more effective per minute, the 6 best workouts from Z2 to VO2max, the right setup — and the 5 most common trainer mistakes.
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10k Training Plan: Sub-50 in 8 Weeks
From 52–55 minutes to sub-50: 3 phases, VO2max intervals, threshold runs, race-pace blocks, pace chart and the pacing strategy for race day.
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Marathon Training Plan for Beginners: 20 Weeks
From 10k runner to marathon finisher: 4 phases, long runs up to 20 miles, marathon-pace blocks, fueling strategy and the 7 most common rookie mistakes.
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AI Training Plan vs. Traditional Plan: Which Is Better?
Static versus adaptive: adjusting for illness and busy weeks, costs from 0 to 300 euros a month, overload protection — an honest comparison of both approaches and who benefits from which.
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VO2max Training: Raise Your Maximal Oxygen Uptake
What VO2max tells you, which intervals are proven to raise it (4x4, 30/15, 5x3) and how often intense sessions make sense — plus field tests without a lab.
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Running Injury Prevention: The 5 Most Common Injuries
Runner's knee, shin splints, Achilles tendinopathy, plantar fasciitis, stress fracture: causes and early signs of the five most common running injuries — and the five measures that actually prevent them.
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T1 and T2: Transitions — the Fourth Discipline of Triathlon
Two to three minutes for free without a single extra watt: the complete T1 and T2 sequences, the proven setup, flying mounts, transition training and the five most common mistakes.
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Triathlon Swimming: Technique Tips for Beginners
Body position, breathing, kick, arm stroke and sighting: the five technique building blocks for beginners — plus session structure, the move to open water and the six most common mistakes.
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Half Marathon Training Plan: 12 Weeks to 13.1 Miles
The complete 12-week build in 3 phases: base, threshold work, race-specific sessions and tapering — with weekly structure, pace targets for every goal time and the 6 most common mistakes.
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Hitting the Wall: Why Marathoners Bonk and How to Avoid It
Why glycogen stores run empty around mile 18: the physiology of the wall, the three counter-strategies pacing, fueling and training — and the emergency protocol if it hits anyway.
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Mental Race Preparation: 7 Proven Techniques
Visualization, the A-B-C goal system, rituals and if-then contingency plans: the 7 most effective mental techniques to deliver your full fitness on race day.
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Buying Running Shoes: 8 Criteria That Actually Matter
Fit, heel drop, weight, lifespan: the eight criteria for the right running shoe — plus the pronation myth, the five most expensive mistakes and when carbon pays off.
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Carb Loading Before a Marathon: The Right Protocol
10–12 g of carbs per kg in the final 36–48 hours: the modern protocol without a depletion phase, a full sample day on the plate and the five most common mistakes.
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Hydration for Runners: How Much Water Do You Really Need?
Measure your sweat rate, 400–800 ml per hour, sodium beyond 90 minutes: the practical drinking plan for training and race day — and why too much water is riskier than too little.
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Marathon Pacing Strategy: Negative Splits vs. Even Pace
What finisher data shows: even pace with a slight negative trend beats the fast start — the pacing plan from kilometer 1 to 42, the five most common mistakes and the role of fueling.
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Overtraining: 10 Warning Signs to Take Seriously
Resting heart rate, HRV, performance decline: the 10 most important overtraining warning signs, the three typical causes and the 2-week reset protocol.
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Running Warm-Up: 5 Minutes That Change Everything
Why cold muscles cost performance, the 5-minute routine before easy runs and the long protocol before intervals and race day.
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Strength Training for Runners: More Power, Fewer Injuries
2–8% better running economy from two short sessions a week: the 5 key exercises, the right dosing and how to place lifting in your running plan.
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Running Cadence: The 180 SPM Myth and Reality
Where the 180 really comes from, what studies show about cadence and joint loading, and how to find your optimal stride rate — without chasing a metronome.
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Stretching for Runners: When Dynamic, When Static
Static before a run costs up to 5% performance, dynamic warms you up properly: what the research shows, the 5-minute routine and the 6 key stretches.
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Improve Running Form: 7 Tips for Better Economy
Cadence, posture, foot strike, running drills: the 7 most effective building blocks for better running economy — get faster without adding training load.
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Hill Training: Why Uphill Running Makes You Faster
Strength and speed work in one, without the pounding: the 5 most effective hill workouts, proper uphill form and the right weekly dosage.
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Sleep and Endurance Performance: The Free Booster
8–10 hours instead of 7: what happens in deep sleep and REM, what the Stanford studies show and 7 tips for better sleep — the underestimated performance lever.
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Threshold Training: Speed Without Overload
How to determine your anaerobic threshold with a field test, the four most effective workout formats and the right weekly dosage — speed work that builds you up instead of wearing you down.
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Heart Rate Zones: Which Pulse for Which Workout
Field test instead of 220-minus-age, the Karvonen formula, cardiac drift: how to set your five zones correctly — and avoid the five most common HR training mistakes.
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Marathon Training Plan: 16 Weeks to the Finish
Four phases, long runs from 14 to 32 km, 80/20 intensity: the complete build from first step to finisher shirt — with a sample week and the most common mistakes.
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Triathlon Training Plan for Beginners
Three sports, one plan: how to fit swim, bike and run into one week — with brick sessions, a sample week and minimal gear.
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Gran Fondo Training: Your Plan for the First Race
4 to 8 hours in the saddle: weekly structure, sweet-spot work, climbing training and on-bike nutrition — arrive at the start line well prepared.
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TSS (Training Stress Score) Explained
One number for every session: what TSS measures, how fitness (CTL), fatigue (ATL) and form (TSB) relate — and how to steer your training load with it.
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Recovery in Endurance Sports: Why Rest Is Your Real Training
Supercompensation, sleep as the biggest lever, overtraining warning signs: how to plan rest so you get faster instead of more tired.
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80/20 Training: Why Running Slowly Makes You Faster
80% easy, 20% intense — the principle behind world-class training plans. What the research says and how to put it into practice.
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Marathon Fueling: How Many Carbs You Really Need
60 to 90 grams per hour — many know the number, but execution often fails. Includes an hourly plan for a 3-hour marathon.
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Tapering: The Final 14 Days Before Your Race
Less volume, same intensity: how to build form in the last two weeks instead of losing fitness — and which mistakes to avoid.
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