• Heart Rate Zones: What’s Happening Inside Each Zone

    In the last Sweat Science, we broke down why formulas like 220 minus age don’t cut it, how to actually find your real heart rate anchors, and why zones aren’t neat boxes but overlapping waves. This time, let’s go one step further. Instead of just numbers on your watch, we’ll look at what’s actually happening…

  • Heart Rate Zones: How to Find Yours and What They Really Mean

    Every running app loves to spit out “zones.” Zone 2, Zone 5, red bars, green bars, nice colors — but here’s the truth: heart rate training is highly individual. The numbers on your watch are only a starting point. The real system is about how your body reacts. The problem with “220 minus age” Most…

  • From Gels to Gummy Bears: How to Nail Your Race Fuel

    You know what’s worse than blowing your pacing plan? Blowing your fueling. Your body only has so much glycogen in the tank, and once it’s gone, you’re done — shuffling, cramping, praying for the finish line. That’s why carbs mid-race matter. But here’s the thing: you don’t figure this stuff out on race day. You…

  • How to Properly Fuel for a Race

    Race day is not the time to “see what happens” with food. Your body runs on stored carbs (glycogen), some fat, and fluids. Get it wrong and you’ll be shuffling, cramping, or stuck in those blue potty-pods. Get it right and you’ll feel steady, strong, and ready to race. 3–4 Days Before — Load the…

  • How to Prep Your Body for Race Day

    Race week isn’t the time to up your training like you’re studying for a final. The goal is simple: show up on the start line with your body in peak condition — recovered, primed, and not carrying an ounce of extra fatigue. Here’s how to get there and why it actually works: Cut Volume, Keep…