Training guides
How to improve the qualities the calculator measures, built from the same research as the training plan.
Each guide says how strong the evidence is behind its advice and links the studies it relies on. Where the research is thin, the guide says so and gives the common coaching default instead.
All guides
- Hybrid athlete training program: How to train strength, power, speed and endurance in the same week without the cardio costing you strength.
- How to increase vertical jump: Plyometric dose, strength work and a 12-week program, with the gain the studies actually found.
- How to increase bench press: How heavy, how many sets, how often and how close to failure, with what each extra 10 lb is worth.
- How to get better at pull ups: A stage-by-stage plan from your first rep to ten, with what each extra rep is worth.
- How to run a faster mile: One interval session a week, easy runs, even lap splits and training paces from your current time.
- How to increase VO2 max: Which intervals raise VO2 max, how hard and how often, how long it takes, and what each gain is worth for your age.
- How to increase running endurance: Easy pace from your mile time, run-walk for beginners, how fast to add time, and a sample week.
- How to increase speed for sports: Sprints, heavy legs, forward jumps and turn technique, with what a faster 30 m sprint or shuttle is worth.
To see where you stand before you start, use the standards and averages or get your overall athleticism rank.