Blog

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

VO2 max charts for women by age, sex differences in fitness, menstrual cycle and menopause effects, 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.