Training Guides
Practical, in-depth guides to help you get more from the calculators and train smarter — from your first marathon to power-based cycling and dialling in your nutrition.
Running & Endurance
How to Train for Your First Marathon
Running 42.195 km is as much a project in patience as it is in fitness. This guide walks a first-timer from base building to the finish line, with the principles that keep you healthy and on track.
11 min read · Updated June 2026
Running & Endurance
Heart Rate Training Zones Explained
Training by heart rate turns effort into a number you can manage. This guide explains where the zones come from, how to set them accurately, and how to actually use them week to week.
9 min read · Updated June 2026
Cycling & Triathlon
FTP and Cycling Power Zones Explained
Power is the most objective way to train and pace on a bike. This guide explains what FTP is, how to test it honestly, and how to turn it into a training structure that works.
9 min read · Updated June 2026
Strength & Fitness
How to Calculate and Hit Your Macros
Macros sound technical, but the logic is simple: set your calories for your goal, anchor protein, and divide the rest. This guide shows how to do it and make it stick.
10 min read · Updated June 2026
Running & Endurance
How to Build a Training Plan to Run 10K in 45 Minutes
Forty-five minutes for 10K works out to exactly 4:30 per kilometre. This guide covers whether you are ready, the three paces that build the barrier, and an eight-week plan to hold that pace to the line.
11 min read · Updated July 2026
Running & Endurance
What to Eat Before Marathon Day
Most marathons fall apart in the final 10K, when the fuel runs out. What you eat in the 48 hours before the gun decides whether you start with a full tank. Here is how to load properly and what to eat on the morning.
10 min read · Updated July 2026
Running & Endurance
The Best Hydration Formula for a Half Marathon
There is no single best drink for a half marathon, because the right amount depends on your sweat rate, the weather and your pace. But there is a sensible starting range, and a way to make it yours. Here is how to build it.
9 min read · Updated July 2026
Running & Endurance
How to Avoid Running Injuries
Somewhere between a third and half of runners get hurt badly enough each year to stop for a while. Almost all of it is overuse, and overuse is largely preventable. Here is what actually keeps runners healthy.
10 min read · Updated July 2026