ΔέσεWhat is VO₂max
The "engine" of your endurance explained simply — and how to improve it.
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The Science of Running
What does the research actually say about running? Here you'll find all the articles from the Science category in one place — written in plain language, without overclaiming, with the main scientific sources at the end of each article.
What is lactate threshold
The "lactate threshold" explained simply — and why it determines how fast you can run before tiring.
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The 5 Heart-Rate Zones, explained simply
What each of the 5 heart-rate zones is and when to use it in your training.
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Why elite runners run slow
The science behind easy runs, polarized 80/20 training and the aerobic base.
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Running cadence: what it really means and why 180 steps isn't a rule
What steps per minute and stride length really are, where the "magic 180" came from and why one number doesn't fit everyone.
Read the article →Where to start
- 1. VO₂max — the "engine" of your endurance.
- 2. Lactate threshold — the threshold that sets your pace.
- 3. Heart-rate zones — how it all translates into heart rate.
- 4. Easy running & 80/20 — how elites actually train.
- 5. Cadence — the technique side: steps and step length.
Tools that bring the theory to life
Theory makes sense when you apply it to your own numbers.
Heart-Rate Zones
Calculate your 5 personal training zones from your age — or with the Karvonen method if you also know your resting heart rate.
Open the tool →Pace Calculator
Enter a distance and a time to see your pace per kilometre — or the target time for your next race.
Open the tool →