Blog

How to Build Endurance for Running: The 80/20 Method with Heart Rate Targets

The 80/20 method with real heart rate targets, a run/walk timer preset, and a realistic timeline for building running endurance.
Circuit Training: How to Build, Time, and Progress a Circuit Workout

Work and rest times by goal, five ready-to-run circuits with timer presets, and what the research says about circuits and VO2 max.
Heart Rate Zones Explained: What Your Heart Rate Should Be in Each Workout

The five HR zones, your max heart rate, and the target HR for the work and recovery phases of HIIT, Tabata, and the 4x4.
Hybrid Athlete Training: How to Build Strength, Muscle, and a Big Engine

What a hybrid athlete is and how to train strength, muscle, and endurance together without the interference effect.
What Is Hyrox? The Fitness Race Explained and What Decides Your Time

The full Hyrox format, the 8 stations, and finish times, plus the one factor that decides your time.
Hyrox Workouts: The 8 Stations, Sample Sessions, and How to Train Them

The 8 stations, sample Hyrox workouts, and the engine work that lowers your time.
Hyrox Training: How to Improve VO2 Max and Drop Your Time

Why your aerobic engine decides your Hyrox time and the exact VO2 max training to drop it, on iPhone and Apple Watch.
Interval Timer App for Workouts: How to Program HIIT, Tabata, EMOM, and Circuits

What makes an interval timer app worth using, plus how to program HIIT, Tabata, EMOM, and circuit workouts in the PEAKVO2 app on iPhone and Apple Watch.
Norwegian 4x4 Training Plan: Week-by-Week Guide with the PEAKVO2 App

An 8-week Norwegian 4x4 plan that takes you from first session to measurable VO2 max gain, with the exact PEAKVO2 app and Apple Watch setup.
HIIT Workouts for Women: 6 Sessions and How to Train Around Your Cycle

Six HIIT workouts for women plus cycle-phase training, modifications for over 40 and postpartum, and the full PEAKVO2 app setup.
HIIT Workouts for Fat Loss: 6 Sessions and What the Research Actually Says

Six HIIT workouts for fat loss with timer-driven structures, the honest research on HIIT vs steady-state, and how often to train.
Training for Muscular Endurance: Exercises, Programs, and the Science

The complete guide to muscular endurance. Exercises, programs for beginner through advanced, the physiology, and how to program sets, reps, and rest.
Endurance Training Workouts: 10 Sessions to Build Lasting Fitness

10 endurance workouts with exact parameters, a 4-week program, tracking methods, and common mistakes to avoid.
Beep Test for Soccer: Scores by Position, Standards, and Training Plan

Score standards by position, how elite leagues use the beep test, Yo-Yo comparison, and a 6-week training plan.
HIIT Treadmill Workouts: 6 Interval Sessions for Every Fitness Level

Six treadmill interval sessions with exact speeds and inclines. Beginner walk-run to advanced sprint protocols.
15 Best Exercises for HIIT Workouts (With Interval Structures)

15 exercises that work for HIIT, organized by category with interval structures, modifications, and sample workouts.
Tabata Workouts: What They Are and How to Do Them Right

The complete guide to Tabata training. 6 workouts, a 4-week plan, the original 1996 study, and how to get the most out of 4 minutes.
Interval Training for Running: Workouts, Programs, and Plans

Five running interval workouts, an 8-week program, and plans from 5K to half marathon with pace guidelines.
Interval Training for Beginners: What It Is and How to Start

What interval training is, why it works, and three beginner workouts to get started. Science-backed guide with a 6-week progression plan.
Best Fitness Tracker for VO2 Max: 6 Devices Compared

Apple Watch, Garmin, Whoop, Oura, Fitbit, and Polar compared. How each estimate works, validation studies, and which device fits your training.
VO2 Max for Women: What's Different and How to Train

How women's VO2 max differs, menstrual cycle and menopause effects, iron, and the best training approach.
VO2 Max Test: What to Expect, How to Prepare, and Is It Worth the Cost?

What to expect at a VO2 max lab test. Preparation, protocols, costs, results, and how lab tests compare to wearable estimates.
Lactate Threshold: Heart Rate, % of VO2 Max, and How to Raise It

Lactate threshold heart rate, % of VO2 max by training status, how to find yours, and the best training methods to raise it.
Zone 2 Training: The Complete Guide to Building Your Aerobic Base

The complete guide to zone 2 training. Heart rate zones, sample workouts, the science of aerobic base building, and why it matters for VO2 max.
How to Improve VO2 Max: The Complete Evidence-Based Guide

Every proven method to raise your VO2 max. HIIT protocols, zone 2 training, strength work, nutrition, recovery, and realistic timelines.
The Cooper Test: 12-Minute Run to Estimate Your VO2 Max

How the 12-minute run works, what your distance means, and how to estimate your VO2 max.
VO2 Max by Age: Chart of Normative Scores and What's Good

VO2 max chart by age and sex, what counts as a good score for each decade, and how to compare against elite athletes.
How to Improve Your Garmin VO2 Max Estimate

What your Garmin score means, how it's calculated, and the fastest way to raise it.
The Beep Test: Scores, Levels, and VO2 Max Estimation

How the 20m shuttle run works, what your score means, and how to estimate your VO2 max.
Norwegian 4x4 Protocol: Proven HIIT to Raise VO2 Max

The most researched HIIT protocol for improving VO2 max. Exact intervals, heart rate zones, science, and training plan.
How to Improve Your Apple Watch Cardio Fitness Score (VO2 Max)

What your score means, why it might be low, and the fastest way to raise it.