How Many Steps Is a 5K? Walking vs Running Estimates
A 5K always covers the same distance: 5 kilometers, or approximately 3.1 miles. The number of steps required to complete it can vary considerably. A person walking with short steps may record more ...
Cycling to Steps Conversion: Why Wearables Do Not Agree
How many steps is 30 minutes of cycling? Online calculators may give answers ranging from a few thousand steps to more than twice that amount. Your wearable may record almost no steps, while anothe...
Which Heart Rate Zones Are Anaerobic? Zone 4 and Zone 5 Explained
Zone 4 and Zone 5 are commonly called the anaerobic heart-rate zones in a five-zone training model. That description is useful for organizing workouts, but your body does not switch completely from...
How to Find Your Max Heart Rate for Training Zones
Your maximum heart rate affects every training zone calculated as a percentage of HRmax. If the number is underestimated, easy and moderate zones may be set too low. If it is overestimated, workout...
How HIIT Improves VO2 Max and How Wearables Track Progress
High-intensity interval training, or HIIT, can improve VO2 max by repeatedly challenging your body's ability to deliver and use oxygen. The benefit comes from the complete training dose: Hard Work ...
O2 Max Chart by Age and Fitness Level: How to Read Your Number
VO2 max is one of the most widely used measures of cardiorespiratory fitness. It describes the highest rate at which your body can take in, transport, and use oxygen during intense aerobic exercise...
Chronic Training Load: What the Metric Means and How Wearables Estimate It
Chronic Training Load, often shortened to CTL, is a way to summarize how much training you have accumulated over a longer period of time. Instead of looking only at today's workout or this week's m...
Running Cadence on a Smartwatch: What It Means and How to Use It
Your smartwatch says your running cadence is 164, 172, or 181 steps per minute. Is that good? Should you try to make it higher? Does a lower number mean you are overstriding? The answer depends on ...
Luteal Phase Temperature Rise: What to Expect and How to Track the Trend
A temperature rise after ovulation is one of the most recognizable physiological patterns of the menstrual cycle. During the luteal phase, progesterone commonly shifts thermoregulation toward a sli...