Guides
Do the thing, properly.
Field tests you can run this week, Apple Watch numbers explained without hand-waving, and training that actually moves the metric. Written by people who do this stuff, with the calculators built in.
01
Test protocols
Field tests you can run this week: measure the number properly, then score it on the spot.
The Cooper Test: measure your VO₂max in 12 minutesThe 12-minute run that estimates your engine, done properly.
9 min readHow to find your real max heart rateA field protocol that beats every age formula.
8 min readHow to measure body fat with a tape measureWithin a few percent of DEXA, with a ₹100 tape.
7 min read02
Apple Watch
Getting real signal out of the watch you already own: HRV, sleep, heart rate and what the numbers mean.
03
Improve a metric
The training and habits that actually move VO₂max, HRV and sleep debt, with the timelines to expect.
04
Training
Programming built on how muscles actually recover.
05
Health
Reading your own health data without a decoder ring.
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