Everything worth knowing, explained properly.

App & features Blog Getting started: your first week with Strathlon A quick tour of the five tabs and how your first week fits together. Everything here is free. Jul 10, 20266 min read → App & features Blog Reading your charts: weight, deficit and progress photos Weight, deficit and progress photos — how to read the trend, the range and the away shading. Jul 10, 20265 min read → App & features Blog Your schedule and multi-sport setup Pick your sports, set a primary, and see only what's in season this week. Plus sessions, timers and away mode. Jul 10, 20265 min read → App & features Blog Snap your lifting weights, and 'explain my gap' Fill in your working weight from a photo of the dumbbell, plate or machine — and when predicted and actual weight drift apart, ask your Coach to explain the gap. Premium. Jul 10, 20265 min read → App & features Blog Back up and sync with iCloud Keep your training and Tracker history in sync across your devices, privately — while your cycle data stays put. Premium. Jul 10, 20264 min read → For women Blog Training and eating with your cycle Four separate opt-ins let the app flex with your cycle — and your cycle data never leaves your phone. Jul 10, 20265 min read → Training Stat explainer Consistency Your streaks and completion rate — the single strongest predictor of progress. Jul 2, 202614 min read → Training Stat explainer Training volume Total work done, and the science of progressive overload — the main driver of strength and muscle. Jul 2, 202614 min read → Training Stat explainer Sessions per week The simplest lever on progress, and what advances you through your plan's phases. Jul 2, 202616 min read → Training Stat explainer Strength progress Per-exercise PRs and rep growth — the clearest, most scale-proof evidence your training works. Jul 2, 202615 min read → Training Stat explainer Rest between sets How your actual rest compares to your plan — and why rest length shapes strength versus conditioning. Jul 2, 202615 min read → Training Stat explainer Work-to-rest ratio How dense your session is — how much you spent working versus resting — matched to your goal. Jul 2, 202612 min read → Nutrition Stat explainer Energy balance Calories in versus out — the biggest lever on weight change, plateaus and water weight, honestly framed. Jul 2, 202617 min read → Nutrition Stat explainer Weight trend Your real weigh-ins versus what your deficit predicts — reading the signal beneath the daily noise. Jul 2, 202617 min read → Nutrition Stat explainer Protein Protein per kilogram — your nutrient shield for keeping muscle while you're in a deficit. Jul 2, 202616 min read → Nutrition Stat explainer Active burn The active calories recorded in Apple Health — and the honest truth about wearable accuracy. Jul 2, 202614 min read → Training Stat explainer Average heart rate A quick gauge of training intensity — why a falling trend at the same effort can mean you're fitter. Jul 2, 202615 min read → Recovery Stat explainer Heart-rate recovery How quickly your heart rate drops after effort — a scale-free marker of fitness and stress. Jul 2, 202615 min read → Recovery Stat explainer Sleep Nightly hours and deep sleep — when you actually recover, build muscle and regulate appetite. Jul 2, 202621 min read → For women Stat explainer Cycle phase An opt-in, on-device view of your menstrual cycle alongside weight and energy — a water bump read as exactly that. Jul 2, 202617 min read → Training Guide How muscle actually grows Progressive overload, effort and recovery — what really drives strength and size, with a worked overload log. Jul 2, 202618 min read → Nutrition Guide Fat loss is one equation Energy balance, deficit size and patience — the honest maths of losing fat, no crash-diet promises. Jul 2, 202617 min read → Nutrition Guide Eating for results, without a diet A simple half-plate method built around protein, fibre and portions — results without weighing every gram. Jul 2, 202616 min read → Recovery Guide Recovery is where results happen Sleep, rest days and stress — why recovery, not more training, is what unlocks progress. Jul 2, 202616 min read → Training Guide The habit beats the perfect plan Consistency over perfection — the adherence maths behind almost every result, and how to never miss twice. Jul 2, 202616 min read → For women Guide Training and eating with your cycle How each phase shifts water, cravings and strength — and how to keep training through it. Jul 2, 202621 min read → Supplements Guide Supplements: what the evidence supports Creatine, protein, vitamin D, electrolytes — what good evidence backs, and what's safe to skip. Jul 2, 202616 min read → Myths Guide Fitness myths, debunked Spot reduction, the fat-burning zone, detoxes and 'toning' — the myths that waste time, corrected against the science. Jul 2, 202618 min read → App & features Blog Getting the most out of your AI Coach What your coach already knows, the prompts that work best, and how to use 'explain my gap'. Jun 20, 20263 min read → App & features Blog One coach for training and nutrition Why one plan across training, food and recovery beats three apps that can't talk to each other. Jun 26, 20263 min read → App & features Blog Calorie tracking, without the chore Snap a photo or describe a meal in a sentence — tracking you'll actually keep up with. Jun 26, 20263 min read → Training Blog Your gym plan should know your sport How Strathlon shapes your gym work around the sport you actually play — not a generic 3×10. Jun 26, 20263 min read → App & features Blog Your Apple Watch + Strathlon Live heart rate, your workout on your wrist, hands-free control — and what's free versus premium. Jun 12, 20263 min read → App & features Blog When your plan ends — or you hit your goal What happens next: maintenance, a fresh goal, or keep going — plus falling a couple of kilos short. Jun 4, 20262 min read → Sports fuelling Guide Fuelling for Running A deep, evidence-based guide to fuelling for running — daily carbohydrate, the pre-run meal, in-race carbs per hour, multiple-transportable… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Cycling A deep, evidence-based guide to fuelling for cycling — daily carbohydrate, the pre-ride meal, on-the-bike carbs per hour, multiple-transportable… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Triathlon A deep, evidence-based guide to fuelling for triathlon — daily carbohydrate, race-week carb loading, the pre-race meal, fuelling across… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Swimming A deep, evidence-based guide to fuelling for swimming — daily carbohydrate for high training volumes, fuelling twice-a-day sessions, the pre-pool… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Rowing A deep, evidence-based guide to fuelling for rowing — daily carbohydrate for high training volumes, protein for power output, fuelling the 2k and… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Skiing & snowboarding A deep, evidence-based guide to fuelling long cold days skiing and snowboarding — why cold and altitude raise energy needs, steady all-day… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Boxing An evidence-based guide to fuelling for boxing: making weight the safe way with gradual fat loss, the real risks of hard water cuts, how to… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for MMA A deep, evidence-based guide to fuelling for MMA — fuelling striking and grappling in camp, protein to protect muscle during a cut, making weight… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for BJJ & grappling An evidence-based guide to fuelling for Brazilian jiu-jitsu and grappling: carbohydrate for high-intensity rolling, protein for repair, hydration,… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Wrestling & judo An evidence-based, safety-first guide to fuelling for wrestling and judo — the real dangers of rapid weight cutting, gradual weight management,… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Football (soccer) An evidence-based guide to fuelling football (soccer): repeat-sprint glycogen depletion over 90 minutes, carbohydrate loading before a match, the… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Rugby A deep, evidence-based guide to fuelling for rugby — daily carbohydrate for repeat high-intensity work, protein to build and hold match mass,… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Field hockey A deep, evidence-based guide to fuelling for field hockey — the repeat-sprint demands of four quarters, muscle glycogen across a match, daily… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Basketball An evidence-based guide to fuelling for basketball — a repeat-sprint, jump-heavy indoor sport. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Netball A deep, evidence-based guide to fuelling for netball — the stop-start court demands, daily carbohydrate, the pre-game meal, quarter-time top-ups,… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Handball A deep, evidence-based guide to fuelling for handball — an indoor intermittent team sport of repeated sprints, jumps and throws. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Water polo A deep, evidence-based guide to fuelling for water polo — the repeated-sprint glycogen demand of eggbeater, sprint swims and wrestling, daily… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Lacrosse A deep, evidence-based guide to fuelling for lacrosse — a running-heavy, repeat-sprint field team sport. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Futsal A deep, evidence-based guide to fuelling for futsal — the very high intensity of indoor 5-a-side, why it drains glycogen fast, daily carbohydrate,… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for American football A deep, evidence-based guide to fuelling American football — energy for big, collision-loaded bodies, daily carbohydrate for repeated explosive… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Touch rugby An evidence-based guide to fuelling for touch rugby — a non-contact, repeat-sprint field sport. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Ice hockey A deep, evidence-based guide to fuelling for ice hockey — a shift-based power sport. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Ultimate frisbee A deep, evidence-based guide to fuelling for Ultimate Frisbee — a repeat-sprint field sport played as all-day tournaments. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Volleyball A deep, evidence-based guide to fuelling for volleyball — the repeat-jump power sport. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Tennis A deep, evidence-based guide to fuelling tennis — the stop-start intermittent demands, carbohydrate before and during long matches, sweat and… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Padel A plain-English, evidence-based guide to fuelling for padel — a moderate intermittent doubles racquet sport. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Squash A deep, evidence-based guide to fuelling for squash — daily carbohydrate, the pre-match meal, carbs during long matches and tournaments, and the… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Badminton A deep, evidence-based guide to fuelling for badminton — daily carbohydrate for repeated explosive rallies, the pre-match meal, carbs per hour in… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Table tennis A deep, evidence-based guide to fuelling for table tennis — a fast-reaction, skill-based sport with a modest energy cost. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Golf An evidence-based guide to fuelling for golf — a four-to-five-hour walk on foot where steady blood sugar, hydration and concentration matter more… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Archery An honest, evidence-based guide to fuelling for archery — a precision skill sport with very low energy demand. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Gymnastics An evidence-based guide to fuelling gymnastics — a strength-to-weight power and skill sport. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Rock climbing A deep, evidence-based guide to fuelling for rock climbing — the strength-to-weight tension, the serious under-fuelling and RED-S risk in climbing… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Cricket A deep, evidence-based guide to fuelling for cricket — daily carbohydrate and protein, the pre-match meal, steady blood sugar across a long… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Baseball & softball A deep, evidence-based guide to fuelling for baseball and softball — honest carbohydrate needs for a low-intensity, explosive-burst sport, steady… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Polo An evidence-based guide to fuelling for polo — why the rider's demand is moderate not endurance, steady daily energy, the pre-match meal, modest… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Fencing A deep, evidence-based guide to fuelling for fencing — an explosive, intermittent sport inside a long tournament day. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Walking An honest, evidence-based guide to fuelling for walking — why everyday walks need no special fuelling, hydration on longer and hotter walks, when… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for CrossFit A deep, evidence-based guide to fuelling for CrossFit and high-intensity functional training — daily carbohydrate to refill the glycogen that… Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Gym classes A plain-English, evidence-based guide to fuelling group fitness classes — HIIT, spin, bootcamp, circuits and body-pump. Jul 25, 202618 min read → Sports fuelling Guide Fuelling for Gym & home workouts A practical, evidence-based guide to fuelling gym and home workouts — daily protein (~1.6–2.2 g/kg), protein per meal (~0.25–0.4 g/kg),… Jul 25, 202618 min read → Sports training Guide Strength & conditioning for Running A deep, evidence-based strength & conditioning guide for runners — why heavy low-rep lifting and plyometrics improve running economy without adding… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Cycling A deep, evidence-based strength & conditioning guide for cyclists — heavy lower-body strength for economy, efficiency and sprint power, a core and… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Triathlon A deep, evidence-based guide to strength & conditioning for triathlon — heavy strength for swim, bike and run economy at a minimal effective dose… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Swimming A deep, evidence-based dryland strength & conditioning guide for swimmers — lat/pulling power, rotator-cuff and scapular stability to prevent… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Rowing A deep, evidence-based strength & conditioning guide for rowing — heavy leg-driven strength (squat, hip hinge, pulls) that transfers to stroke… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Skiing & snowboarding A deep, evidence-based strength & conditioning guide for skiing — eccentric quad and single-leg strength, plyometric landing control, the anaerobic… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Boxing A deep, evidence-based strength & conditioning guide for boxing — punch power through the whole kinetic chain, rate of force development… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for MMA A deep, evidence-based strength & conditioning guide for MMA — max strength and explosive power, grip, neck and hip work, mixed aerobic/anaerobic… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for BJJ & grappling A deep, evidence-based strength & conditioning guide for Brazilian jiu-jitsu — grip and pulling strength, isometric core and hip strength… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Wrestling & judo A deep, evidence-based strength & conditioning guide for wrestling — full-body maximal strength and explosive power, grip, neck and posterior-chain… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Football (soccer) A deep, evidence-based strength & conditioning guide for football (soccer) — heavy lower-body strength, sprint and acceleration, plyometrics… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Rugby A deep, evidence-based strength-and-conditioning guide for rugby — maximal strength and power for collisions, neck and posterior-chain work, sprint… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Field hockey A deep, evidence-based strength & conditioning guide for field hockey — posterior-chain and hip strength for the flexed stance, single-leg… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Basketball An evidence-based strength & conditioning guide for basketball — lower-body power and plyometrics for the jump, single-leg and deceleration work… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Netball A deep, evidence-based strength & conditioning guide for netball — single-leg strength, landing and deceleration control, change-of-direction… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Handball A deep, evidence-based strength & conditioning guide for handball — lower-body power and change-of-direction, rotational and overhead throwing… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Water polo A deep, evidence-based strength & conditioning guide for water polo — overhead throwing power, eggbeater hip and leg strength, rotator-cuff and… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Lacrosse A deep, evidence-based strength & conditioning guide for lacrosse — sprint and change-of-direction strength, lower-body power and landing… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Futsal A deep, evidence-based strength & conditioning guide for futsal — explosive lower-body power, single-leg and change-of-direction work… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for American football A deep, evidence-based strength & conditioning guide for American football — position-specific max strength, explosive power and Olympic-lift… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Touch rugby A deep, evidence-based strength & conditioning guide for touch rugby — sprint and change-of-direction strength, single-leg and deceleration work… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Ice hockey An evidence-based strength & conditioning guide for ice hockey — lower-body max strength and power for skating, hip and adductor work to protect… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Ultimate frisbee An evidence-based strength & conditioning guide for ultimate frisbee — sprint and change-of-direction strength, single-leg and landing power… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Volleyball An evidence-based strength & conditioning guide for volleyball — lower-body power and plyometrics for the jump, landing mechanics and… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Tennis A deep, evidence-based strength & conditioning guide for tennis — rotational power, single-leg and change-of-direction strength, deceleration… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Padel A deep, evidence-based strength & conditioning guide for padel — rotational power for the smash, multidirectional strength and deceleration for… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Squash A deep, evidence-based strength & conditioning guide for squash — single-leg and lunge strength, deceleration and change-of-direction, rotational… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Badminton A deep, evidence-based strength & conditioning guide for badminton — explosive lower-body power and reactive strength, single-leg and… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Table tennis An evidence-based strength & conditioning guide for table tennis — rotational power and anti-rotation core, legs for stance and footwork, shoulder… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Golf An evidence-based guide to strength and conditioning for golf — rotational power, hip mobility and hip–shoulder separation (the X-factor)… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Archery An evidence-based strength & conditioning guide for archery — postural and scapular endurance, rotator-cuff and upper-back stability, trunk control… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Gymnastics A deep, evidence-based strength & conditioning guide for gymnastics — relative (bodyweight) strength, straight-arm and static strength, core… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Rock climbing A deep, evidence-based strength & conditioning guide for climbing — finger and grip strength progressed carefully around pulley risk, pulling and… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Cricket A deep, evidence-based strength & conditioning guide for cricket — rotational power for batting and bowling, trunk and posterior-chain robustness… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Baseball & softball An evidence-based strength & conditioning guide for baseball — rotational power for hitting and throwing, heavy lower-body force, rotator-cuff and… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Polo An evidence-based strength & conditioning guide for polo — rotational power and an anti-rotation core, single-leg and adductor strength for the… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Fencing A deep, evidence-based strength & conditioning guide for fencing — explosive single-leg and lunge strength, change-of-direction and reactive… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Walking An evidence-based strength & conditioning guide for walking — lower-body and posterior-chain strength, single-leg balance and hip stability… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for CrossFit A deep, evidence-based strength & conditioning guide for CrossFit — building maximal strength, Olympic-lift power and gymnastics strength, training… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Gym classes A deep, evidence-based strength-and-conditioning guide for group fitness classes — balanced full-body strength, movement quality, progressive… Jul 26, 202618 min read → Sports training Guide Strength & conditioning for Gym & home workouts An evidence-based strength & conditioning guide to gym training — progressive overload, the big compound patterns (squat, hinge, push, pull, carry… Jul 26, 202618 min read → Nutrition Guide Carbohydrate loading An evidence-based guide to carbohydrate loading — glycogen supercompensation, who actually benefits (continuous events over ~90 minutes) and who… Jul 25, 202618 min read → Nutrition Guide Hydration & electrolytes A deep, evidence-based guide to hydrating for training and sport — how much fluid and when, measuring your own sweat rate, the keep-loss-under-2%… Jul 25, 202618 min read → Nutrition Guide Energy availability & RED-S A deep, evidence-based guide to energy availability and RED-S — the ~30 vs ~45 kcal/kg fat-free-mass low-energy-availability thresholds, why… Jul 25, 202618 min read → Nutrition Guide Caffeine for performance A deep, evidence-based guide to caffeine as a performance aid — the ~3–6 mg/kg dose taken around 45–60 minutes before, what it helps (endurance,… Jul 25, 202618 min read → Nutrition Guide How much protein do you need? A deep, evidence-based guide to how much protein you actually need — daily targets in g/kg for active people and muscle-building (~1.4–2.0, up to… Jul 25, 202618 min read → Nutrition Guide Pre- & post-workout nutrition A de-hyped, evidence-based guide to nutrition around training — pre-workout carbohydrate, whether to train fasted, when fuelling during a session… Jul 25, 202618 min read → Nutrition Guide Eating to build muscle An evidence-based guide to the nutrition side of building muscle — a modest calorie surplus (~10–20% over maintenance), a realistic rate of gain… Jul 25, 202618 min read → Myths Guide The "eat clean to bulk" myth Two opposite bulking myths, busted. Jul 25, 202618 min read → Nutrition Guide Body recomposition An evidence-based guide to body recomposition — who can build muscle and lose fat at the same time, who finds it slow, and the conditions that… Jul 25, 202618 min read → Nutrition Guide Eating at maintenance A deep, evidence-based guide to eating at maintenance — what maintenance calories are, why weight-stable eating is an underrated skill rather than… Jul 25, 202618 min read → Nutrition Guide Diet breaks & refeeds A deep, evidence-based guide to diet breaks (a planned week or two at maintenance) and refeeds (short higher-carb days) — what the MATADOR and… Jul 25, 202618 min read → For women Guide Women, strength & fuelling A supportive, evidence-based guide for women who lift: why heavy training won't make you 'bulky', how much protein you actually need (around… Jul 25, 202618 min read → For women Guide Nutrition across your cycle A supportive, evidence-based guide to nutrition across the menstrual cycle — luteal-phase appetite and cravings, water-retention weight swings,… Jul 25, 202618 min read → Recovery Guide Recovery nutrition A deep, evidence-based guide to recovery nutrition — refuelling glycogen with carbohydrate, protein for repair (per feed and per day), rehydration… Jul 25, 202618 min read →