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.
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.
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.
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.
Recovery
A Training App That Adapts to Your HRV
How recovery-based training actually works: what gets read each morning, what the plan changes, and why it never touches the weight on the bar.
Apple Watch · 4×4
How to Do the Norwegian 4×4 With an Apple Watch
Two ways to run the 4×4 on your Watch: build it in Apple's Workout app, or have it planned into your week and coached live.
Perimenopause
Strength Training Through Perimenopause
What the research says, why trackers misread perimenopause as poor recovery, and how to keep two strength sessions a week.
Compare
Fitovo vs Athlytic, Gentler Streak and Fitbod
An honest look at four Apple Watch-friendly apps: what each is for, who it suits, and when Fitovo isn’t the one.