In-depth guides reviewed by certified sports scientists and dietitians. Built for athletes who want to understand the research behind their training.
Complete running pace chart for every common distance. Convert pace, speed, and finish times for 5K, 10K, half marathon, marathon, and ultra races.
A good VO2 Max for men aged 30–39 is 39–43 mL/kg/min. See complete ACSM classification tables by age, gender, and sport, plus how to improve it.
Creatine loading: 20g/day for 5–7 days saturates muscle stores fastest. Complete guide to loading protocol, maintenance dose, and what the research actually shows.
What are heart rate zones and how do you train in them? Complete guide to the 5-zone system with charts, calculators, and training protocols by certified sports scientists.
How much protein do you actually need per day? Complete evidence-based guide with intake recommendations by goal, body weight, and sport from a board-certified sports dietitian.
Is your 5K time good? Complete breakdown of average and good 5K finishing times by age group, gender, and fitness level — with data from major races and training benchmarks.
Complete 16-week beginner marathon training plan with weekly mileage, long run schedule, pace guidance, and nutrition strategy. Reviewed by a certified sports scientist.
How strong are you really? Strength standards for squat, bench press, and deadlift by body weight, age, and gender — data from Strength Level, NSCA, and competitive lifting.
What is Zone 2 training and why do elite athletes swear by it? Complete guide covering the science, protocols, and how to find your Zone 2 heart rate.
How to carb load for a marathon the right way. Science-based protocol with exact gram targets, food choices, timing, and what to avoid the week before race day.
What is running cadence and what should yours be? Science-based guide to optimal steps per minute, how to measure your cadence, and drills to improve running efficiency.
What is lactate threshold and how do you train it? Complete guide with testing methods, tempo run protocols, and how improving LT translates directly to faster marathon and 10K times.
Is your half marathon time good? Average and good half marathon finish times by age group and gender, with data from major races and Boston qualifier equivalents.
8-week 10K training plan for beginner, intermediate, and advanced runners. Weekly schedules, pace targets, and the science behind training at every level.
12-week half marathon training plan for beginner and intermediate runners. Weekly schedules, long run progression, pace targets, and race-day strategy reviewed by a certified sports scientist.
What is FTP in cycling? Complete guide to Functional Threshold Power — how to test your FTP, calculate training zones by watt, and improve it systematically.
Is your bench press good? Bench press strength standards by body weight, age, and gender — with data from competitive powerlifting and sports science benchmarks.
How much should you deadlift? Deadlift strength standards by body weight and gender — covering beginner through elite levels with data from competitive powerlifting.
What is the average squat weight for men and women? Squat strength standards by body weight and age — from beginner to elite — with programming advice to improve.
Can you lose fat and build muscle at the same time? Complete guide to body recomposition — who it works for, how to structure nutrition and training, and realistic timelines.
Does swimming or running burn more calories? Full calorie comparison by pace, body weight, and duration — with research-backed data on fat burning, appetite, and weight loss.
Complete beginner triathlon training plan for sprint and Olympic distance. 12-week schedule covering swim, bike, and run training with pacing guidance and race-day strategy.
When do runners need electrolytes? Complete guide to sodium, potassium, and magnesium needs during running — with sweat rate testing, replacement strategies, and race-day protocols.
What should you eat before a workout? Complete pre-workout meal guide with timing, carb and protein targets, food choices, and what to avoid before training.
How to run a sub 4 hour marathon. Exact pace per km and mile, weekly mileage targets, long run schedule, and race-day strategy to break the 4-hour barrier.
Complete running pace per mile chart for 5K, 10K, half marathon, and marathon. Convert between min/mile and min/km and find your finish time for any pace.
What is a normal resting heart rate by age? Complete chart for men and women, athlete vs. non-athlete benchmarks, and what a high or low resting heart rate means.
How much protein do runners need? Evidence-based protein intake guide for endurance athletes — daily targets by mileage, best food sources, and timing for recovery.
What is a negative split in running? Learn how to run the second half of a race faster than the first — with pacing strategies for 5K, 10K, half marathon, and marathon.
What is a good watts per kg in cycling? Complete guide to power-to-weight ratio — standards by level, how to calculate yours, and the fastest ways to improve W/kg.
How to measure your body fat percentage at home without expensive equipment. Compare 5 methods — Navy formula, calipers, BIA scales — with accuracy ratings and step-by-step instructions.
What should you eat after a long run? Complete post-long-run nutrition guide with the best recovery foods, timing, carb and protein targets, and meal examples for runners.
How much water should you drink while running? Evidence-based hydration guide with sweat rate testing, fluid targets by run duration, and how to avoid over- and under-hydration.
How to run a faster 5K. Eight evidence-based training methods to improve your 5K time — with specific workouts, weekly structure, and realistic improvement timelines.
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