Sport7 min
Lactate Threshold in Running — What It Is and How to Raise It | Liczbnik
Lactate threshold determines how long you can sustain a fast pace while running. Learn how to estimate it, train it, and use it when planning races.
Blog: Sport
Training and activity: heart-rate zones, calories, VO2max, hydration and load progression.
Sport7 min
Strength Training for Beginners — How to Build a Plan | Liczbnik
Your first strength training plan doesn't need to be complicated. Learn how to choose exercises, sets, and load to safely start building strength.
Sport6 min
How Many Calories You Burn in Yoga and Pilates — Compared | Liczbnik
Yoga and Pilates differ in intensity and calorie burn. See how many calories an hour of each class burns and what benefits both forms of training offer.
Sport6 min
Sleep and Athletic Recovery — How to Sleep to Make Progress | Liczbnik
Sleep is a key part of post-workout recovery. See how much sleep physically active people need and how a lack of it affects athletic performance.
Sport6 min
HIIT — Is Interval Training Worth It and How to Start | Liczbnik
HIIT is high-intensity interval training. See how it works, how many calories it burns, and how to safely start interval training today.
Sport7 min
8-Week Running Plan for Beginners — Safe Start to Running
Start running safely with this 8-week beginner plan. Progress from walking to 30 minutes of continuous running with injury prevention tips and weekly schedules.
Sport7 min
How to Calculate Your Daily Calorie Needs — TDEE and Macros
Learn how to calculate your Total Daily Energy Expenditure (TDEE) and macronutrient targets. Practical guide with formulas and examples for weight management.
Sport6 min
VO2max Explained — What It Means and How to Improve It
What is VO2max and why does it matter for fitness and health? Learn how to measure, interpret and improve your aerobic capacity with proven training methods.
Sport7 min
Maximum Heart Rate and Training Zones — How to Determine Them
How to calculate maximum heart rate and set training zones? The 220 minus age formula, five intensity zones and a step-by-step calculation example.
Sport7 min
Running Pace — How to Calculate and Control It
How to calculate running pace in min/km? The pace formula, conversion to speed and a 10 km example. See how to plan a run for a target time.
Sport6 min
How Many Steps a Day for Health? What the Research Says
Do you really need 10,000 steps a day? We check what the research actually says about step counts, health and longevity. Practical tips included.
Sport6 min
Calories Burned While Running — How Much You Really Burn
How many calories does running burn? A formula based on body weight and distance, the effect of pace and a 10 km example. Check the real values.
Sport6 min
VO2max — how to calculate it and what it says about fitness
What VO2max is, how to estimate it without a lab using your resting and maximum heart rate, and how to interpret the result. With a worked example.
Sport5 min
One-rep max (1RM) — how to calculate it without risk
How to estimate your one-rep max (1RM) using the Epley formula from the number of reps. We explain the formula, show an example and the safety rules.
Sport5 min
Water needs during training
How much water to drink before, during and after training. We explain how to estimate sweat losses and replace fluids and electrolytes. With an example.
Sport7 min
Training Volume Guide — How to Calculate Your Weekly Load
What is training volume, how do you calculate it and why does it determine your muscle growth? A practical guide to sets, reps, load and progressive overload for all levels.
Sport7 min
Training Volume - How to Count Sets, Reps, and Load
What is training volume and why is it key to hypertrophy? Learn how to calculate weekly volume per muscle group and how to progress it.
Sport7 min
Post-Workout Recovery Time - How Long Should You Rest?
How long does muscle recovery after a workout take? Learn the 48-hour rule, the factors affecting recovery, and proven ways to recover faster.
Sport7 min
Heart Rate Zones with the Karvonen Method - Training on Heart Rate Reserve
Learn the Karvonen method and heart rate reserve. Find out how to calculate your target heart rate for each intensity zone and train more effectively than by feel alone.
Sport7 min
Running Calculators 2026 — Pace, VO2max, Heart Rate Zones and Training Plans
How to use running calculators in 2026? Calculate pace, VO2max, heart rate zones and pick a data-driven training plan for better running results.
Sport7 min
Swimming Pace: How to Calculate It Per 100 m and Improve Your Time
Learn how to calculate your swimming pace per 100 m, what affects your result, and which drills effectively cut your pool time.
Sport7 min
Power Zones in Cycling — FTP, Training and How to Calculate It
How do you calculate FTP, determine power zones in cycling, and train effectively using watts? A complete guide for amateurs and advanced riders.
Sport7 min
VO2max Calculator — How to Measure Your Aerobic Fitness
What is VO2max and how to measure it without a laboratory? Learn the Cooper test, submaximal tests and how to interpret your aerobic fitness results.