PROTR Journal
Evidence-based guides for athletes who take their training seriously.
Deload weeks produce the same strength gains as continuous training with less injury risk. Learn when to take one, how often, and how to structure it.
How to use HRV (heart rate variability) to guide daily training decisions. Learn what RMSSD measures, how to read your trends, and what the research shows.
How to track body composition over time: which measurements to take every 2 weeks, how to read the data, and what progress looks like.
How coaches can sell workout plans, programmes, and nutrition content online in 2026. What platforms exist, what they charge, and how PROTR's marketplace works.
Managing 10 or 50 athletes remotely requires systems, not spreadsheets. This guide covers compliance tracking, programme delivery, and the tools coaches use in 2026.
Looking for a free workout tracking app for iPhone that handles strength, endurance, nutrition, and coaching? Here is what to look for and how PROTR compares.
How to build a structured training programme from scratch: choosing the right structure, setting intensity, managing fatigue, and progressing across blocks.
TSS (Training Stress Score) is the single number that tells you how hard a workout was. Learn how it is calculated, why it matters, and how to use it to structure your training.
Macro tracking is one of the highest-leverage habits for athletic performance. This guide explains what macros are, how much you need, and how to track them without making it a full-time job.
Progressive overload is the foundational principle of strength training. This guide explains what it is, how to apply it safely, and how to track it automatically.
Zone 2 training is where elite athletes spend 80% of their time. Learn how to define it correctly, find your Zone 2 heart rate, and apply it.