Section 01 · 3 guides
Foundations
How much movement a week actually does something, and how to get there from wherever you are now.
How to structure a training week
The weekly total matters more than any single session. Here is how to lay one out.
Starting from zero without wrecking yourself
The first four weeks decide whether you are still training in month six.
Measuring effort without a heart-rate monitor
The talk test and RPE, and when each one is the more useful tool.
Every guide in this section is reviewed against current public-health guidance and dated. If you spot something out of step with the evidence, tell us — corrections get made and logged.