Apprendre
Comprends tes données de santé
Des explications simples pour les chiffres que tes appareils suivent, écrites par les coachs qui les lisent.
Prise en main
Cœur et cardio
Guider
Qu'est-ce que la VFC ?Heart rate variability explained, what a good number is, and how to raise it.
Guider
Le VO2 max expliquéWhat a good score is by age and how to improve it.
Guider
Fréquence cardiaque zone 2How to find and train your real aerobic base pace.
Guider
Active Zone MinutesHow many you need per day and why minutes in zone beat steps.
Guider
Fréquence cardiaque au reposWhat a good resting heart rate is by age and fitness, and what moves it.
Guider
Fréquence cardiaque maximaleHow to calculate it and why 220 minus age is only a rough estimate.
Guider
Récupération de la fréquence cardiaqueHow fast your heart rate drops after exercise, and what it says about fitness.
Force et entraînement
Guider
1RM estimé et NSIHow the formulas estimate your max and how NSI normalizes it by bodyweight, age, and sex.
Guider
Charge d'entraînementAcute vs chronic load, and how the ratio flags overreaching.
Guider
Combien de pas par jourWhat a daily step count actually buys you, and whether 10,000 is real.
Sommeil et récupération
Guider
Dette de sommeilWhat it is, how it builds, and how to recover it.
Guider
Phases du cycle menstruelThe four phases and how to read training, recovery, and nutrition by phase. Calendar-based, not medical.
Guider
Stades du sommeilDeep, REM, and light explained, and how much deep and REM you actually need.
Guider
Score de disponibilitéWhat a readiness or recovery score is, and how Oura and Whoop compute it.
Nutrition et corps
Guider
Calculateur de TDEEEstimate your daily energy burn, plus how we compute your real one.
Guider
Macros pour la recompositionProtein and calories to lose fat and build muscle at once.
Guider
Apport en protéinesHow much protein per day by bodyweight and goal.
Guider
Déficit caloriqueWhat a calorie deficit is and a safe rate to lose fat.
Guider
Pourcentage de masse grasseWhat a healthy body fat percentage is by age and sex.
Calories et énergie
Explainer
Qu'est-ce que le TDEEWhat total daily energy expenditure is made of, and why yours keeps moving.
Explainer
Calories de maintienThree ways to estimate the intake that matches what you burn.
Explainer
Précision des calories brûléesWhat a watch can and cannot tell you about your calorie burn.
Explainer
Calories ingérées, calories dépenséesThe energy balance equation, and why the scale ignores it daily.
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