Training, nutrition
and performance.
Evidence-based guides for athletes who take their training seriously, and the coaches who work with them.
18 articles7 categoriesLatest 09 Sept 2026Lactate Threshold Training: How to Find Yours and Train It
Lactate threshold (LT2) is the most trainable lever for endurance performance. Learn how to find your LT2 and use it to run and cycle faster.
5 min readConcurrent Training: How to Combine Strength and Endurance Without Losing Gains
How to combine strength and endurance training without losing gains. The research on session sequencing, interference effect, and weekly structure.
5 min readBest Free Macro Tracking App for Athletes in 2026
Most macro tracking apps are designed for weight loss, not performance. Here is what serious athletes need, and how the main apps compare.
5 min readHow to Increase VO2 Max: Training Protocols That Work
VO2 max is the strongest predictor of endurance performance. Here is how to increase it: the Norwegian 4x4 protocol, VO2 max intervals, and Zone 2.
5 min readHow Much Sleep Do Athletes Need? The Science Behind Sleep and Performance
Athletes need 8–10 hours of sleep a night. Here's what the research on sleep deprivation, hormones, and recovery actually shows.
5 min readCreatine for Athletes: Dosage, Timing, and What the Evidence Actually Shows
Creatine monohydrate increases strength and power output. The evidence-based guide to dosage, loading, timing, and which athletes see the most benefit.
5 min readBest Free Running Training App for iPhone in 2026
Best free running training app for iPhone: what serious athletes need beyond GPS, and how Strava, Nike Run Club, and TrainingPeaks compare.
5 min readDeload Weeks: When to Take One, How to Structure It, and Why They Work
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.
5 min readHRV Training: How to Use Heart Rate Variability to Train Smarter
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.
5 min readHow to Track Body Composition Over Time: A Guide for Athletes
How to track body composition over time: which measurements to take every 2 weeks, how to read the data, and what progress looks like.
5 min readHow to Sell Training Programmes Online as a Coach
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.
5 min readHow to Manage Multiple Athletes Online as a Coach
Managing 10 or 50 athletes remotely requires systems, not spreadsheets. This guide covers compliance tracking, programme delivery, and the tools coaches use in 2026.
6 min readThe Best Free Workout Tracking App for iPhone 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.
5 min readHow to Plan a Training Programme: A Guide for Serious Athletes
How to build a structured training programme from scratch: choosing the right structure, setting intensity, managing fatigue, and progressing across blocks.
6 min readWhat Is TSS? The Training Stress Score Explained for Athletes
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.
6 min readHow to Track Macros for Athletes: A Practical Guide
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.
7 min readProgressive Overload: The One Principle Behind Every Strength Gain
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.
5 min readZone 2 Training: What It Is and How to Do It Right
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.
5 min readTrack it all in PROTR.
Free on iOS. Workout logging, nutrition tracking, TSS and the Performance Management Chart in one app.
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