Guides
Train smarter after 40.
Practical, research-grounded guides on the training, recovery and longevity that matter most for the 40–65 body. Free to read — no email needed.
Cardio
The Norwegian 4×4 Protocol
One of the most-studied interval protocols for raising VO₂max — the full session, your heart-rate zones, and an 8-week progression.
9 min readRead guide →
Strength
The Over-40 Resistance Training Guide
A simple, no-gym-required strength plan built around what keeps you strong and functional for decades — three sessions, twelve weeks.
10 min readRead guide →
Activity
The Movement Snack Protocol
Two minutes of movement for every thirty of sitting — the simplest habit for protecting your metabolic health at a desk.
7 min readRead guide →
Recovery
How to Actually Use Your HRV Number
What Heart Rate Variability is really telling you — how to read it against your own baseline, what moves it, and when to back off.
5 min readRead guide →