The blog
Understand your training better.
Workouts, recovery, nutrition: what your data says, and how to use it.
All articles
Recovery
Sleep and athletic performance: why it matters so much
Lack of sleep weighs on performance and muscle: study figures and their limits, US and France benchmarks, and practical tips for your training week.
Training
Interval Training for Runners: What It Does and How to Do It
Intervals build your VO2max, a bit more than continuous endurance runs. Here is what studies say, how to set your workouts, and how often to do them.
Nutrition
How Much to Drink While Running: Find Your Own Number
There's no one-size-fits-all amount. The official benchmark is not to lose more than 2% of your body weight in sweat. Weigh yourself to find yours.
Nutrition
Triathlon Nutrition Basics: Carbs in g/kg and g/h
Daily carbs, fueling during exercise, protein, and gut training: the key numbers in g/kg and g/h, explained simply for triathletes, with a checklist.
Nutrition
What to eat before a race: what, how much, and when
How many carbs, when to eat them, and what to have: a g/kg method based on your race length, with official benchmarks from sports science bodies.
Watches and data
Zone 2: What It Does for Running, Cycling and Swimming
Zone 2 builds easy volume. Learn how to find it while running, cycling and swimming with your watch, and what the 2025 research does or doesn't prove.
Recovery
Recovery between workouts: what actually matters
Sleep, energy, load: what studies show about recovery between workouts, and why massage or cold baths rank below sleep and food.
Running
Getting Back Into Running After a Break: Where to Start
Getting back into running after a break: what you lost, who should see a doctor, how to avoid a distance spike, and how to restart at an easy pace.
Running
How Many Times a Week Should I Run: What the Studies Say
How many times a week should you run? Studies measure minutes and volume, not number of runs. Benchmarks, a sample week, and a decision rule.
Triathlon
How to Improve Freestyle Swimming When You Come From Running
Runner with good endurance but freestyle leaves you gasping? Here's what studies say about drag, heart rate in the water, and critical speed.
Cycling
Indoor trainer training in winter: how to stay fit
Indoor trainer training in winter: avoid losing fitness, use a fan, structure your workouts, and tell whether the displayed power is reliable.
Training
Easy Endurance: Slow Running to Get Faster
Easy endurance: what studies say about easy pace, what they don't prove, and how to set yours using your feel and your heart rate.
Cycling
How to Improve Cycling Endurance: What the Research Says
Polarized, zone 2, volume, strength training, fueling: what studies say about improving cycling endurance, and how to fit it into your schedule.
Running
Trail Running Training in the City: Train Without Mountains
Living in the city doesn't stop you from training for a trail race. Stairs, incline treadmill, downhill and strength work: what studies say about each tool.
Running
How to Start Trail Running: Where to Begin, Step by Step
Start trail running without getting hurt: base volume, progression, downhills, strength work and 2026 registration with the PPS. Sourced benchmarks.
Triathlon
Triathlon Off-Season Training: Rest, Base, or Maintain?
Rest, base, or maintain: what studies say about triathlon off-season training, strength work, cold, infections, and how to split your workouts.
Triathlon
Beginner triathlon guide: 3 workouts a week to get started
Beginner triathlon guide for 2026: choose an XS or S race, stick to three workouts a week, register in France and prepare your open water swim.
Running
10k Training Plan for 8 Weeks: Start From What You Run Now
Whether an 8-week 10k training plan works depends on your base. Take the starting test, track your longest run week by week, and handle a missed workout.
Running
First Half Marathon Training: What the Research Says
How many weeks to train, how to build up your volume, and what to know about registration in France: what the research supports for a first half marathon.
Running
First marathon training: where to start and what to check first
First marathon training: before picking a plan, check your running base, your health and your goal. What studies say about injuries and hitting the wall.
Running
How to Improve Running 3 Times a Week: Runs That Work
Running 3 times a week can help you improve: official benchmarks, a sample week, intensity, strength training, and a rule for adding load safely.
Nutrition
Long run fueling: how to tell if your plan actually worked
Pace, heart rate, how you felt: three clues in your watch data that tell you whether your fueling plan held up on your long run, and what to change next.
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