Have you ever rolled out of bed, laced up your running shoes, and hit the road before touching breakfast? That is fasted cardio in action, and it has become one of the most debated training strategies among endurance athletes. Understanding fasted cardio benefits and risks can help you decide whether this approach deserves a place … Read more
Should you run on an empty stomach? The answer depends on your training goals, the type of run you are planning, and how your body individually responds to fasted exercise. Some runners swear by morning runs before breakfast, while others experience dizziness and fatigue that derails their workout. I have experimented with fasted running throughout … Read more
A normal resting heart rate for adults ranges from 60 to 100 beats per minute according to the American Heart Association. For well-trained endurance athletes including triathletes, a resting heart rate between 40 and 60 bpm is also considered normal and often indicates excellent cardiovascular fitness. Understanding your resting heart rate is one of the … Read more
Knowing your Functional Threshold Power (FTP) is the single most important step for any cyclist who wants to train with purpose. I remember the first time I attempted an FTP test. I had been riding for months without any real direction, and my progress had stalled completely. That first number changed everything for me. It … Read more
Your resting heart rate is one of the most revealing metrics for endurance athletes. After tracking my own RHR through three Ironman training cycles, I have seen how this simple number reflects everything from fitness gains to overtraining warnings. Learning how to lower your resting heart rate through proven methods can transform your training and … Read more
Heart rate zones explained for athletes form the foundation of every effective triathlon training program. Whether you are preparing for your first sprint distance event or aiming for a Kona qualification, understanding how to train within specific heart rate zones transforms random workouts into purposeful, physiology-driven sessions that deliver measurable results. After coaching hundreds of … Read more
A tempo run is a sustained, comfortably hard effort that trains your body to clear lactate while running at a challenging pace. It is the single most effective workout for building endurance and speed simultaneously, making it essential for anyone training for races from 5K to marathon and beyond. Our coaching team has used tempo … Read more
Functional Threshold Power, or FTP, is the single most important number for any cyclist or triathlete who wants to ride faster and longer. It represents the highest power output you can sustain for approximately one hour, and it serves as the foundation for all structured training. If you have ever wondered how to improve cycling … Read more
Threshold training has a deceptive reputation. The pace feels manageable when you read about it. Yet the first time I held my threshold effort for 20 minutes, I questioned every life choice that led me to that moment. The discomfort is real. So are the results. Our team has coached hundreds of triathletes through threshold … Read more
Interval training transformed my performance during my first triathlon season. I went from struggling to finish a sprint distance to confidently tackling Olympic races, all because I learned how to structure high-intensity sessions properly. What is interval training? Interval training is a workout method that alternates between periods of high-intensity effort and periods of lower-intensity … Read more