Home / Guides
Guides
Plain-English guides to endurance training, fuelling, power, and reading your GPS data — each one links to a free calculator that does the math in your browser.
How Many Carbs Per Hour for Endurance?
The 30–60–90 g/hour framework, why ratio matters past 60 g, and how to train your gut.
ReadWhat Is a Good FTP? Watts, W/kg & How to Improve
How FTP is measured, why watts-per-kilo beats raw watts, and typical ranges by rider level.
ReadHow to Read an Elevation Profile
Grade, gain, and how hills change your pace — plus why GPS elevation is noisy.
ReadMarathon Pacing Strategy: Pace 26.2 Without Hitting the Wall
Why even and negative splits win, and how early fuelling keeps the wall away.
ReadWhat Is a Good VO₂max? By Age, Sex & How to Improve It
Typical ranges, how it relates to VDOT and race times, and how to raise it.
ReadHow to Calculate Your Sweat Rate
A one-session weigh-in test, how much to drink per hour, and when sodium matters.
ReadTreadmill Pace Conversion: Speed, Incline & Outdoor Equivalent
Turn mph or km/h into pace, why the 1% incline rule exists, and how incline simulates hills.
ReadWhat Is TSS? Training Stress Score Explained
How TSS combines duration and intensity into one load number, and how it drives fitness and form.
Read