Leren
Begrijp je gezondheidsgegevens
Uitleg in gewone taal voor de cijfers die je apparaten bijhouden, geschreven door de coaches die ze lezen.
Aan de slag
Hart en cardio
Handleiding
Wat is HRV?Heart rate variability explained, what a good number is, and how to raise it.
Handleiding
VO2 Max uitgelegdWhat a good-score is by age and how to improve it.
Handleiding
Zone 2-hartslagHow to find and train your real aerobic base pace.
Handleiding
Active Zone MinutesHow many you need per day and why minutes in zone beat steps.
Handleiding
RusthartslagWhat a good resting heart rate is by age and fitness, and what moves it.
Handleiding
Maximale hartslagHow to calculate it and why 220 minus age is only a rough estimate.
Handleiding
HartslagherstelHow fast your heart rate drops after exercise, and what it says about fitness.
Kracht en training
Handleiding
Geschatte 1RM en NSIHow the formulas estimate your max and how NSI normalizes it by bodyweight, age, and sex.
Handleiding
TrainingsbelastingAcute vs chronic load, and how the ratio flags overreaching.
Handleiding
Hoeveel stappen per dagWhat a daily step count actually buys you, and whether 10,000 is real.
Slaap en herstel
Handleiding
SlaapschuldWhat it is, how it builds, and how to recover it.
Handleiding
Fases van de menstruatiecyclusThe four phases and how to read training, recovery, and nutrition by phase. Calendar-based, not medical.
Handleiding
SlaapfasenDeep, REM, and light explained, and how much deep and REM you actually need.
Handleiding
GereedheidsscoreWhat a readiness or recovery-score is, and how Oura and Whoop compute it.
Voeding en lichaam
Handleiding
TDEE-calculatorEstimate your daily energy burn, plus how we compute your real one.
Handleiding
Macro's voor recompositieProtein and calories to lose fat and build muscle at once.
Handleiding
EiwitinnameHow much protein per day by bodyweight and goal.
Handleiding
CalorietekortWhat a calorie deficit is and a safe rate to lose fat.
Handleiding
LichaamsvetpercentageWhat a healthy body fat percentage is by age and sex.
Calorieën en energie
Explainer
Wat is TDEEWhat total daily energy expenditure is made of, and why yours keeps moving.
Explainer
OnderhoudscalorieënThree ways to estimate the intake that matches what you burn.
Explainer
Nauwkeurigheid van verbrande calorieënWhat a watch can and cannot tell you about your calorie burn.
Explainer
Calorieën in, calorieën uitThe energy balance equation, and why the scale ignores it daily.
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