Health & Fitness Tools

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Cardio

Modified Thomas Test

Assess hip flexor and rectus femoris tightness.

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Cardio

5K Training Plan (Intermediate)

8-week 5K plan with tempo runs and intervals for experienced runners.

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Cardio

10K Training Plan

10-week 10K plan with progressive mileage and speed work.

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Cardio

Ultra Marathon Intro Guide

Transitioning from marathon to ultramarathon: training and nutrition.

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Cardio

2K Swim Training Plan

8-week plan building to a continuous 2000m swim.

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Cardio

Concept2 Benchmark Tests

Standard rowing benchmarks: 500m, 2K, 5K, 10K.

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Cardio

FTP Test Protocols

20-minute, 8-minute, and ramp test protocols for FTP.

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Cardio

Air Bike Calories Calculator

Convert calories on assault bike to equivalent running or rowing.

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Cardio

Resting HR Trend Tracker

How to track resting HR over time to monitor fitness improvements.

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Cardio

True Max HR Field Test

3-minute all-out test protocol to find your actual max heart rate.

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Cardio

Cardio + Lifting Order

Should you do cardio before or after weights? The evidence.

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Cardio

Daily Walk Optimization

Maximize health benefits of your daily walk: timing, pace, and terrain.

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Cardio

100m Sprint Training Plan

8-week sprint training for 100m improvement.

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Cardio

400m Training Plan

The hardest race: 400m training with speed endurance.

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Cardio

800m Training Plan

800m racing: balancing speed and aerobic capacity.

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Cardio

1500m/Mile Training Plan

Middle distance training for the mile and 1500m.

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Cardio

Obstacle Race Prep

Tough Mudder and Spartan Race training plan.

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Cardio

Cross-Country Training

Trail and cross-country running program.

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Cardio

Mountain Biking Fitness

Conditioning for mountain biking: legs, core, and cardio.

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Cardio

Kayak/Canoe Fitness

Upper body and core conditioning for paddle sports.

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Cardio

Dance Fitness Guide

Zumba, barre, and dance cardio calorie and fitness comparison.

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Cardio

Martial Arts Cardio Plan

Conditioning program for striking and grappling sports.