FTP (Functional Threshold Power) is one of the most important metrics in cycling and triathlon training. It represents the highest power you can sustain for around an hour and acts as the foundation for setting training zones, pacing races, and tracking progress. In this article, you’ll learn what FTP is, how to test it, and the most effective ways to improve it using structured training.

Building a strong upper body doesn’t come from doing more  exercises but doing the right ones consistently and applying progressive overload. Some movements give you a far better return for the time and effort you put in. In this post, I’ll show you my top 10 go-to exercises to build strength in your chest, back, shoulders, and arms. These are all compound lifts, meaning they train multiple joints and muscle groups at once. They’re the foundation of strength. Isolation exerci

VO₂ max is one of the strongest indicators of cardiovascular fitness and long-term health. In this article, we break down what determines VO₂ max and how to train it using both interval workouts and long, steady-state cardio.

Should you deadlift with a straight bar or a trap bar? In this article, we break down the pros, cons, technique, and programming of both lifts — and show how they can work together to build serious strength and muscle.

Ever wondered why your muscles ache a day or two after a workout? Delayed onset muscle soreness (DOMS) is your body’s natural response to muscle repair, but it’s not a guaranteed sign of progress. In this article, we break down what actually causes DOMS, whether soreness is necessary for results, and the best ways to recover faster so you can keep training consistently.

Feel like you’ve been working hard in the gym but aren’t seeing the results you expected? You’re not alone. In this post, I break down the 5 most common mistakes that stall muscle growth—from poor tracking and technique to skipping protein—and show you exactly how to fix them.

Your workout split determines how often you train, how well you recover, and how fast you build muscle. In this guide, we’ll break down the five most popular workout splits — from the Bro Split to Strength + Cardio — so you can find the one that fits your goals, schedule, and motivation.

This week felt great, I got a new FTP on the bike and a few PRs on the heavy lifts. My elbow has been giving me grief for a couple of weeks now. I'm managing the pain by picking exercises that don't aggravate it. The only one that really bothered me was the bench press, which I've switched to a parallel grip bench press. Monday: power lifting and cycling intervals Back squats 3 x 3 Deadlifts 3 x 3 Paused bench 3 x 4 My squat is the last lift I'm focusing on this year. For

Stop guessing what to do once you step on the gym floor. In this guide, you’ll learn exactly how to organize your workouts — from warm-up to cool-down — so every minute at the gym counts.

Ever wondered how long it actually takes to build muscle? The truth: it’s slower than most people hope—but faster than you think if you train smart. In this post, you’ll learn the 3-month rule of muscle building, realistic timelines for beginners to advanced lifters, and the daily habits that make your results visible (and lasting).

Confused about how many reps you should do to build muscle? Discover how different rep ranges affect growth, the science behind motor unit recruitment, and how to choose the perfect rep range for every exercise — without wasting time in the gym.

After a short break, I’m back to training hard — and it’s paying off. This week I hit a 400lb trap bar deadlift PR, smashed my VO2 intervals, and managed to keep recovery on point while juggling a packed personal training schedule. Here’s how my workouts looked day by day, plus what I’m aiming for next week.