Train and Fuel for Endurance
Most easy, some hard, and enough carbohydrate to finish the way you started.
6 steps · ~35min · tick as you go
6 steps
Zone 2 and Polarised Training: What the Research Says
Learn why 'zone 2' means two different intensities depending on who is talking, and what the distribution research actually found.
Get a working set of zones, and know how approximate they are.
Fuelling Long Sessions and Races
Fix the most common unforced error in amateur endurance sport: under-fuelling and blaming your fitness.
How Much Carbohydrate Per Hour?
Understand why the guidance moved from 60 g to 90 g an hour, and what gut training is for.
HRV and Readiness Scores: What They're Worth
Interpret your own HRV trend without taking a proprietary readiness score as an instruction.
Grade training and fuelling claims, where the confident advice usually outruns the research.
How this works
Nothing here is gated and nothing is new: every step is a page or a calculator already on the site, and you can jump straight to any of them. The order is the contribution, along with the last step — a round of Grade the Claim, because reading something and being able to judge it later are different skills, and only the second one survives the week.
Ticks are saved on this device. Claims you meet in the check come back on a spacing schedule, and what you know keeps the tally.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: