Learn – about training, weight, cardio and rest

The essentials about how the body responds to training, without fluff. The articles are also in the app under Learn.

How the programs workHow to read the schedule, swap exercises and handle missed workouts.

Building muscleProgressive overload, sets per week, reps, rest and protein.

Losing weightEnergy balance, a sustainable pace, protein, steps and how to measure.

Cardio and powerwalkingTalk pace, zone 2, intervals, the ten percent rule and how much is enough.

Rest and recoverySleep, rest days, soreness, deloads and when to rest completely.

MobilityDynamic or static, how long, how often and what is usually needed.

Food and trainingEnergy balance, protein, carbs around training and what matters less.

Water and fluidsHow much you need, how to tell it is enough and when it is possible to drink too much.

Alcohol and trainingWhat alcohol does to recovery, sleep, muscle and weight – and when it costs the most.

Nicotine and trainingSnus, cigarettes and vaping – what nicotine does to fitness, recovery and weight.

Military trainingBodyweight circuits, running against the clock, rucking and the tests.

Becoming a police officer – the fitness testsThe swim test, the bike test and ISOKAI: what is required, how to train and what is about to change.

Crossfit-inspired trainingAMRAP, for time, chipper – how the sessions are read, scaled and measured.

Training during and after pregnancyThe recommendations, what to avoid, the pelvic floor and the way back.

GlossarySets, reps, RIR, 1RM, superset, volume, deload, zone 2.