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
Learn how to calculate running pace with our guide. Master manual formulas, use pace calculators, and apply your pace data to improve your running.
JonasTCX 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.
Jonas219 articles in this category
Essential treadmill safety tips to prevent injuries. Learn proper equipment checks, safe operation, emergency procedures, and guidelines for different users.
JonasOptimize your treadmill running form for injury prevention and efficiency. Learn proper body position, foot strike, arm swing, breathing, and incline adjustments.
JonasComplete treadmill incline pace chart showing how gradient affects your running pace. Conversion tables for 0%, 5%, 10%, and 15% incline with equivalent outdoor effort.
JonasDiscover all the benefits of treadmill training for cardiovascular health, weight loss, mental health, and convenience. Science-backed reasons to use a treadmill.
JonasComplete treadmill 5K pace chart with exact speed settings for goal times from 18 to 40 minutes. Training zones, workout speeds, and an 8-week progression plan included.
JonasCompare jumping jacks and running for calorie burn, weight loss, and fitness benefits. Find out which exercise is better for your goals.
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.
Jonas135 articles in this category
Compare 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.
JonasDiscover exactly which muscles cycling works. Learn about road cycling, mountain biking, and how terrain affects muscle activation throughout the pedal stroke.
JonasFind out how accurate Peloton calorie counts really are. We compare Peloton's algorithm to scientific formulas and explain what affects accuracy.
Jonas67 articles in this category
Learn 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.
JonasScience-based hydration guide for runners covering fluid intake during races, sweat rate calculation, electrolyte needs, and how to avoid both dehydration and overhydration.
JonasComplete chart showing how heat affects running performance. Temperature vs pace slowdown tables, humidity impact data, and optimal racing conditions based on Mantzios et al. research.
JonasLearn why dew point is better than relative humidity for predicting running performance. Understand the science of sweat evaporation and how to adjust training in muggy conditions.
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.
Jonas24 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.
Jonas18 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.
Jonas11 articles in this category
Learn how effective skiing is for weight loss. Understand calorie burn, practical considerations, and how to maximize fat loss during ski season.
JonasUnderstand the science behind skiing's exceptional calorie burn. Learn why cross-country skiing is one of the most demanding endurance sports.
JonasCompare calorie burn between skiing and running. Learn how different skiing styles compare to various running speeds and intensities.
JonasComplete skiing calorie burn charts for all skiing styles. Quick reference tables by body weight, duration, and intensity level.
JonasCompare calorie burn between ski touring and alpine skiing. Learn how uphill climbing dramatically increases energy expenditure compared to resort skiing.
JonasCompare calorie burn between skate skiing and classic cross-country skiing. Learn which technique burns more and why skate skiing is one of the highest calorie-burning activities.
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.
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.
Jonas2 articles in this category
Discover 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.
Jonas2 articles in this category
Discover 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.
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