All articles

Turn research into your daily edge

24 articles across motion, nutrition, recovery, and mindset. 14 carry a full reference list, drawn from 75 peer-reviewed sources.

What do the levels mean?

Levels run 1 to 5 by depth, not difficulty. Level 1 assumes no prior knowledge; Level 5 goes into the primary literature.

  • Level 1Start here
  • Level 2Building on the basics
  • Level 3Applied practice
  • Level 4Advanced
  • Level 5Deep dive
Showing 24 of 24 articles
NutritionLevel 2
Guide
NutritionLevel 2Guide

Race Day Nutrition: What the Research Recommends

A complete, research-backed guide to race day nutrition for endurance athletes: how to carb load, what to eat for breakfast, and how to fuel mid-race.

Read the guide · 3 min
MotionLevel 3
Protocol
MotionLevel 3Protocol

VO₂ Max with 4×4 Intervals: The Evidence-Based Protocol

The most researched protocol for raising your aerobic ceiling. How 4-minute intervals at 90–95% max HR force cardiac adaptation and why the duration is critical.

Read the protocol · 3 min
MotionLevel 2
Guide
MotionLevel 2Guide

The Complete Guide to Progressive Overload: Science-Based Methods

The fundamental law of physical adaptation. How to systematically increase load, reps, and volume to keep making progress without hitting a plateau.

Read the guide · 3 min
MotionLevel 2
Review
MotionLevel 2Review

The Science of Group Training: Why Run Clubs Make You Faster

Social facilitation is a proven physiological phenomenon. Running with others lowers your RPE and lets you run faster at the same perceived effort.

Read the review · 2 min
NutritionLevel 3
Guide
NutritionLevel 3Guide

Advanced Fueling: Glucose-Fructose Ratios and Gut Training

Why your gut limits carbohydrate absorption to 60g/hr on glucose alone, and how combining fructose and gut training unlocks 90–120g/hr without GI distress.

Read the guide · 3 min
NutritionLevel 1
Guide
NutritionLevel 1Guide

Fuel During Training: When You Need Carbs and How to Avoid Energy Crashes

The evidence on intra-workout nutrition. When carbohydrates actually matter, and when they don't.

Read the guide · 7 min
RecoveryLevel 2
Review
RecoveryLevel 2Review

Fitness Recovery: What Works vs What's Hype

The evidence points to a clear recovery order. Sleep. Fuel. Load. Stress. Tools. Most "recovery hacks" sit lower than you might think.

Read the review · 7 min
MotionLevel 4🔒 Free email unlock
Guide
MotionLevel 4🔒 Free email unlockGuide

Advanced Strength Programming: Blocks, Fatigue, and Deloads

Block periodization, fatigue signals, and proactive deloads: how to organize training so volume builds capacity, intensity expresses strength, and you peak instead of burning out.

Read the guide · 2 min
MotionLevel 3
Guide
MotionLevel 3Guide

Intermediate Strength Training: Optimize Your Training Variables

Once the basics are solid, the variables that drive further progress become more nuanced. Evidence-based guidance for the intermediate lifter.

Read the guide · 3 min