Aprender
Entenda seus dados de saúde
Explicações em linguagem simples para os números que seus dispositivos registram, escritas pelos coaches que os interpretam.
Primeiros passos
Coração e cardio
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O que é HRV?Heart rate variability explained, what a good number is, and how to raise it.
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VO2 Max ExplicadoPontuação What a good is by age and how to improve it.
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Frequência Cardíaca Zona 2How to find and train your real aerobic base pace.
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Active Zone MinutesHow many you need per day and why minutes in zone beat steps.
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Frequência cardíaca de repousoWhat a good resting heart rate is by age and fitness, and what moves it.
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Frequência Cardíaca MáximaHow to calculate it and why 220 minus age is only a rough estimate.
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Recuperação da frequência cardíacaHow fast your heart rate drops after exercise, and what it says about fitness.
Força e treino
Sono e recuperação
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Dívida de SonoWhat it is, how it builds, and how to recover it.
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Fases do Ciclo MenstrualThe four phases and how to read training, recovery, and nutrition by phase. Calendar-based, not medical.
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Estágios do SonoDeep, REM, and light explained, and how much deep and REM you actually need.
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Índice de ProntidãoPontuação What a readiness or recovery is, and how Oura and Whoop compute it.
Nutrição e corpo
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Calculadora de TDEEEstimate your daily energy burn, plus how we compute your real one.
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Macros para RecomposiçãoProtein and calories to lose fat and build muscle at once.
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Ingestão de proteínaHow much protein per day by bodyweight and goal.
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Déficit calóricoWhat a calorie deficit is and a safe rate to lose fat.
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Percentual de gordura corporalWhat a healthy body fat percentage is by age and sex.
Calorias e energia
Explainer
O que é TDEEWhat total daily energy expenditure is made of, and why yours keeps moving.
Explainer
Calorias de ManutençãoThree ways to estimate the intake that matches what you burn.
Explainer
Precisão das Calorias QueimadasWhat a watch can and cannot tell you about your calorie burn.
Explainer
Calorias Consumidas, Calorias GastasThe energy balance equation, and why the scale ignores it daily.
Read your own numbers, every day.
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