Altitude training is the gold standard endurance performance intervention for decades. The reduced oxygen partial pressure at altitude stimulates erythropoietin release, increases red blood cell mass and haemoglobin, and produces measurable improvements in VO2max and endurance performance when the athlete returns to sea level. It is also expensive, logistically complex, and inaccessible to most athletes…

Fasted cardio — cardiovascular exercise performed after an overnight fast, typically first thing in the morning before eating — is one of the most debated topics in fat loss training. The argument for it is intuitive: low blood glucose and insulin from overnight fasting force the body to oxidise fat for fuel during exercise, producing…

Breathing through the mouth during exercise is the default for most people. It feels necessary at moderate intensity, instinctive at high intensity, and the idea of restricting breathing to the nose during a training run sounds like an experiment in self-imposed oxygen deprivation. The research tells a more nuanced story. Nasal breathing during exercise activates…