Discover the latest articles about sports, training, and performance. Scientifically-backed insights and practical tips for your athletic goals.
The best articles from our blog
Find out what weight bowling ball you should use based on your body weight and skill level. Includes the 10% rule, a weight chart, and expert tips for choosing the right ball.
JonasThe best ski length for beginners is 10–15 cm shorter than their height. Learn why shorter skis help beginners learn faster, and how to find your exact size.
JonasLearn what a bowling handicap is, how it works, and why leagues use it. Covers the USBC handicap formula, basis averages, percentage factors, and adjusted scores.
Jonas267 articles in this category
Walking lunges burn approximately 214–321 calories per mile depending on body weight. Learn the exact calculation, how many lunges are in a mile, and how to use this data for fat loss.
JonasShould you convert steps to miles or steps to kilometers? Learn the pros and cons of each unit, conversion formulas, and which is more useful for your fitness goals.
JonasLearn the exact steps to miles formula, including how stride length is calculated from height. Includes worked examples, a conversion table, and formula variations for running.
JonasA detailed calorie comparison between step-ups and lunges. MET values, calories per minute and per 20 reps by body weight — plus when to choose each unilateral exercise for strength, rehab, or fat loss.
JonasWhich muscles do step-ups work? A complete breakdown of primary (quads, glutes) and secondary muscles (calves, hip flexors, core), how box height affects activation, and calorie context.
JonasLearn the exact formula for calculating step-up calories burned. Covers MET values for all variations, body weight tables, and why step-ups burn more than glute bridges due to their compound nature.
Jonas138 articles in this category
Predict your Ironman 180km bike split using our time chart. Find finish times based on FTP (150-350W), weight, and course conditions.
JonasPrintable Ironman bike split chart with km-by-km targets, negative split strategy, and checkpoint times. Essential race day reference.
JonasComplete Ironman bike pace chart with finish times by average speed, FTP percentage, and course difficulty. Printable reference for race day planning.
JonasCompare triathlon finish times across all distances. See typical times for sprint, Olympic, 70.3, and Ironman by age group and experience level.
JonasLearn how to execute fast triathlon transitions. Tips for T1 (swim-to-bike) and T2 (bike-to-run), plus gear setup, practice drills, and common mistakes.
JonasMaster triathlon bike pacing with FTP-based strategies. Learn optimal intensity factors for sprint, Olympic, 70.3, and Ironman distances.
Jonas137 articles in this category
Learn exactly how to convert cycling watts to calories. The formula, worked examples at every wattage, and how to use your power meter data for nutrition planning.
JonasHow many calories does one watt burn per hour cycling? The answer is 3.6 kcal. See the full watts-to-calories-per-hour table from 50W to 400W.
JonasCompare calorie burn between Peloton and spin classes. Detailed analysis of which burns more calories and when each is better.
JonasDiscover how many calories you burn during a Peloton ride. Complete guide with calorie charts by weight, duration, and intensity level.
JonasLearn how to measure your cycling CdA using field testing, velodrome testing, and wind tunnel methods. Compare accuracy, cost, and practical tips for each approach.
JonasOptimal pacing strategy for Alpe du Zwift including turn-by-turn power targets, where to push, and common mistakes to avoid.
Jonas70 articles in this category
Step-by-step guide to the rucking calorie formula using the Pandolf equation. Learn the formula in metric and imperial, plus when to use the correction factor.
JonasLearn what the Pandolf equation is and how it calculates calories burned during loaded walking and rucking. Includes the formula, terrain factors, and modern correction.
JonasFind out how many calories rucking burns per hour based on body weight and pack load. Includes reference tables, factors that affect burn, and a free Pandolf-based calculator.
JonasLearn how to calculate running pace with our guide. Master manual formulas, use pace calculators, and apply your pace data to improve your running.
JonasScience-based marathon taper guide covering the optimal taper length, volume reduction, maintaining intensity, and managing taper madness for race day success.
JonasScience-based marathon nutrition guide covering carbohydrate loading, race day fueling, gel timing, and hydration. Learn how to avoid hitting the wall.
Jonas47 articles in this category
Digging burns 50% more calories than weeding for the same duration. A 70 kg person burns 105 cal/30 min weeding vs 158 cal/30 min digging. Full comparison tables inside.
JonasVacuuming burns approximately 4 calories per minute for a 70 kg person (MET 3.5). That's 123 calories in 30 minutes and 245 calories per hour. Full tables by weight and duration inside.
JonasA full spring cleaning session (4–6 hours) burns 800–1,800 calories depending on your weight and task mix. Breakdown by task: vacuuming, scrubbing, windows, moving furniture. Tables by weight included.
JonasSnow shoveling burns 25–90% more calories than raking leaves. Raking burns 280–350 cal/hour (70 kg) vs 350–525 cal/hour for shoveling. Full comparison table by weight inside.
JonasRaking leaves has a MET value of 4.0–5.0 according to the Compendium of Physical Activities. Learn what this means, how it compares to other yard work, and how to calculate your calorie burn.
JonasThe raking leaves calorie formula uses MET × weight (kg) × time (hours). A 70 kg person burns 140–175 calories in 30 minutes depending on intensity. Full tables and worked examples inside.
Jonas34 articles in this category
TCX vs FIT vs GPX explained: what each format stores, which one is best for Garmin/Strava/sharing, and when to convert. Includes a quick decision table.
JonasLearn how to open a TCX file online for free. View GPS routes, laps, heart rate, cadence, and trackpoints locally in your browser—no uploads.
JonasLearn how to edit a TCX file online for free. Trim start/end, adjust GPS, fix metadata, and validate your changes before uploading to Strava or Garmin.
JonasConvert a Garmin .fit file to Excel by first converting FIT to CSV with our free tool, then importing the CSV into Microsoft Excel.
JonasLearn how to edit FIT files online for free. Crop activities, fix GPS drift, change sport type, and modify workout data. Works with Garmin, Wahoo, and all FIT-compatible devices.
JonasLearn how to crop or trim a FIT file to remove warm-up, cool-down, or unwanted portions from your Garmin activity. Free online tool with step-by-step instructions.
Jonas34 articles in this category
Lose weight on a vegetarian diet with this complete guide. High-protein meal plans, recipes, and tips for plant-based weight loss success.
JonasLearn how to meal prep for weight loss with this beginner-friendly guide. Step-by-step instructions, shopping lists, and time-saving tips.
JonasLearn how to create a weight loss meal plan that works. Step-by-step guide with calorie targets, macro ratios, and ready-to-use meal plans.
JonasDelicious low-calorie dinner recipes under 500 calories that don't sacrifice flavor. Perfect for weight loss while keeping you satisfied.
JonasDiscover the best high-protein foods for weight loss. Complete list with calories, protein content, and how to incorporate them into your diet.
Jonas10+ high protein breakfast recipes perfect for weight loss. Each recipe includes calories, protein, and macros to help you start your day right.
Jonas26 articles in this category
Find out exactly what length golf clubs you need based on your height and wrist-to-floor measurement. Complete sizing guide with charts for drivers, irons, and putters.
JonasLearn what swing weight means in golf, how it affects your game, and how to use it to improve consistency. Complete guide with charts and adjustment tips.
JonasComplete list of standard golf club lengths for men, women, and juniors. Reference chart for drivers, woods, hybrids, irons, wedges, and putters.
JonasLearn how to accurately measure your wrist-to-floor distance for golf club fitting. Step-by-step guide with tips to avoid common mistakes.
JonasLearn how to identify if your golf clubs are the wrong length. Common symptoms of clubs too long vs too short, with simple tests you can do at home.
JonasGolf club length chart by height for men and women. Find the right club length adjustment based on your height, plus why wrist-to-floor is more accurate.
Jonas22 articles in this category
Find out what weight bowling ball you should use based on your body weight and skill level. Includes the 10% rule, a weight chart, and expert tips for choosing the right ball.
JonasLearn what a bowling handicap is, how it works, and why leagues use it. Covers the USBC handicap formula, basis averages, percentage factors, and adjusted scores.
JonasFind out what a good bowling score is at every skill level — from beginner to professional. Includes average score benchmarks, tips for improvement, and a free score calculator.
JonasFind out what a good bowling ball speed is at every skill level — from beginner to professional. Includes speed benchmarks in mph, tips for consistency, and a free speed calculator.
JonasCompare slow and fast bowling ball speeds. When to add speed, when to slow down, and why consistency matters more than raw mph.
JonasLearn how to measure your bowling ball speed using only a stopwatch. Step-by-step guide with the standard lane distance, timing tips, and a free calculator.
Jonas20 articles in this category
The best ski length for beginners is 10–15 cm shorter than their height. Learn why shorter skis help beginners learn faster, and how to find your exact size.
JonasThe ski length formula: Length = Height + Skill Adj + Type Adj + Weight Adj + Style Adj. Learn the full calculation with worked examples for downhill and cross-country skis.
JonasFind the right ski length for women based on height, weight, and skill level. Women's ski sizing explained, including why women often prefer shorter skis.
JonasFind the right ski length for men by height, weight, and skill level. Men's ski sizing chart with ranges for beginner, intermediate, advanced, and expert skiers.
JonasSki length chart by height for beginners, intermediate, and advanced skiers. Includes all-mountain, powder, park, and cross-country ski sizing tables in cm.
JonasFind the right ski length for kids based on height, age, and skill level. Includes a kids' ski size chart and tips for choosing children's ski length.
Jonas20 articles in this category
A complete calorie comparison between wall sits and squats. MET values, calories per minute and per set by body weight — plus an honest breakdown of when to choose each exercise for strength, fat loss, or rehabilitation.
The complete science behind wall sit calorie calculations. MET values for standard, single-leg, and weighted variations, calorie tables by duration and body weight, and an honest comparison with dynamic lower-body exercises.
How long should you hold a wall sit? Science-backed duration targets for beginners through elite athletes, with calorie data for every level, progressions, and sport-specific wall sit protocols.
How many calories does a 1-minute wall sit burn? Complete calorie data by body weight and variation, comparison with other 1-minute exercises, and a practical guide to maximising your wall sit workout.
Which muscles do box jumps work? A complete breakdown of primary and secondary muscle activation in box jumps — and how this total-body recruitment drives one of the highest calorie burns in bodyweight training.
Does box jump height actually change how many calories you burn? The science-backed answer with calorie tables for 20", 24", and 30" boxes — and a practical guide to choosing the right height for your goals.
18 articles in this category
Compare running and rowing for weight loss effectiveness. Analysis of calorie burn, muscle engagement, joint impact, and which exercise burns more fat.
JonasCompare treadmill and stationary bike for weight loss. Analysis of calorie burn, joint impact, muscle engagement, and which cardio machine is more effective.
JonasCompare treadmill and StairMaster for weight loss. Detailed analysis of calorie burn, muscle targeting, and which gym machine delivers better fat loss results.
JonasCompare elliptical and rowing machine for weight loss. Analysis of calorie burn, muscle engagement, and which full-body cardio machine delivers better results.
JonasCompare stationary bike and elliptical trainer for weight loss. Analysis of calorie burn, muscle engagement, joint impact, and which machine suits your goals.
JonasCompare outdoor running and treadmill running for weight loss. Analysis of calorie burn differences, convenience factors, and which approach drives better results.
Jonas14 articles in this category
Discover exactly which muscles sit-ups and crunches work. Learn about primary movers, secondary muscles, and how variations change muscle activation.
JonasDiscover exactly which muscles push-ups work. Learn about primary movers, secondary muscles, and stabilizers, plus how variations change muscle activation.
JonasDiscover exactly which muscles the leg press works. Learn about primary movers, secondary muscles, and how foot placement changes muscle activation.
JonasStuck at the same bench press weight? Learn proven strategies to break through plateaus including programming, technique fixes, and accessory exercises.
JonasMaster the bench press with our complete technique guide. Learn proper setup, grip, bar path, breathing, and form cues to build strength safely and effectively.
JonasDiscover exactly which muscles the deadlift works. Learn about primary movers, secondary muscles, and stabilizers, plus how variations change muscle activation.
Jonas13 articles in this category
Learn how to take your indoor Zwift workouts outdoors. Tips for executing structured intervals on the road using your Garmin or Wahoo head unit.
JonasStep-by-step guide to convert elliptical workout time to running miles. Includes effort-based charts, practical examples, and tips for cross-trainers and injured runners.
JonasStep-by-step guide to convert cycling miles to running miles. Includes intensity charts, practical examples, and tips for triathletes and cross-trainers.
JonasComplete guide to elliptical vs running training equivalence. Learn when to substitute elliptical for running, how to maintain running fitness, and the science behind cross-training.
JonasDiscover the science behind elliptical to running conversion ratios. Learn why 10-12 minutes of elliptical equals roughly 1 km of running and how MET values determine accurate equivalence.
JonasComplete guide to cycling vs running training equivalence. Learn when to substitute cycling for running, ACSM metabolic equations, and how to maintain fitness across both sports.
Jonas11 articles in this category
Discover exactly which muscles hiking works. Learn how terrain and incline affect muscle activation in your legs, glutes, and core.
JonasCompare calorie burn between mountain hiking and regular trail hiking. Learn how altitude, steep grades, and terrain affect energy expenditure.
JonasLearn how many calories hiking burns based on duration, distance, terrain, elevation, and pack weight. Includes charts and calculator links.
JonasCalculate calories burned backpacking with different pack weights. Learn how load affects energy expenditure using the Pandolf formula.
JonasLearn how high altitude increases calorie burn during hiking. Understand the science behind altitude-related energy expenditure.
JonasCompare calorie burn between hiking and walking. Learn why hiking burns more calories and when each activity is best for your fitness goals.
Jonas6 articles in this category
What is the MET value for snow shoveling? Learn how MET values of 5.0, 6.0, and 7.0 are assigned to different snow conditions and how they're used to calculate calorie burn.
JonasLearn the exact formula used to calculate calories burned shoveling snow. Includes MET values, step-by-step examples, and worked calculations by body weight.
JonasFind out how many calories snow shoveling burns by body weight, duration, and snow type. Complete guide with calorie charts and MET-based calculations.
JonasHow many calories does 30 minutes of snow shoveling burn? Complete calorie chart by body weight and snow intensity. MET-based estimates for light, moderate, and heavy snow.
JonasHow many calories does 15 minutes of snow shoveling burn? Calorie chart by body weight and snow type, with quick-answer estimates for light, moderate, and heavy snow.
JonasHow many calories does 1 hour of snow shoveling burn? Full calorie chart by body weight and snow type with MET-based estimates for light, moderate, and heavy snow.
Jonas6 articles in this category
Discover exactly which muscles treadmill running and walking work. Learn about primary movers, how speed and incline change activation, and optimization tips.
JonasDiscover exactly which muscles the stationary bike works. Learn about spin bikes, recumbent bikes, and how resistance affects muscle activation.
JonasDiscover exactly which muscles the rowing machine works. Learn about this full-body cardio exercise that targets your legs, back, arms, and core simultaneously.
JonasDiscover exactly which muscles jump rope works. Learn about this full-body cardio exercise that targets calves, shoulders, core, and more.
JonasDiscover exactly which muscles incline treadmill walking works. Learn why the 12-3-30 workout is so effective for glutes, hamstrings, and calves.
JonasDiscover exactly which muscles the elliptical trainer works. Learn about this low-impact full-body cardio machine that targets legs, glutes, arms, and core.
Jonas4 articles in this category
Shadow boxing has a MET value of 6.0 according to the Compendium of Physical Activities. Learn what this means, how it compares to other boxing activities, and how to calculate your calorie burn.
JonasHow many calories does shadow boxing burn? A 70 kg person burns ~7 calories per minute, 210 calories in 30 minutes, and 420 calories per hour. Full tables by weight inside.
JonasDiscover exactly which muscles martial arts work. Learn how kicks, punches, and grappling engage your entire body for complete functional fitness.
JonasDiscover exactly which muscles boxing works. Learn how punching, footwork, and defense engage your shoulders, core, legs, and entire body.
Jonas3 articles in this category
Soccer burns 490 calories per hour at casual intensity for a 70 kg person, up to 700 cal/hr in competitive matches. Complete calorie breakdown by position, duration, and intensity.
JonasDiscover exactly which muscles soccer works. Learn how running, kicking, and direction changes engage your legs, core, and entire lower body.
JonasDiscover exactly which muscles basketball works. Learn how jumping, sprinting, and shooting engage your legs, core, and upper body.
Jonas3 articles in this category
Discover the top incline treadmills for serious hill training at home. Expert reviews of NordicTrack X24, Bowflex 25, SOLE F85, ProForm Pro 9000, and Horizon 7.0 AT with detailed specs and comparisons.
JonasDiscover the top curved treadmills for home gyms. Expert reviews of AssaultRunner Elite, TrueForm Runner, AssaultRunner Pro, Xebex Runner, and IN10CT Health Runner with detailed specs and comparisons.
JonasDiscover the best smart turbo trainers under $500 for indoor cycling. Expert reviews of Wahoo KICKR CORE 2, JetBlack Victory, CYCPLUS R200, Van Rysel D100, and Pinnacle HC with detailed specs and comparisons.
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