Author
Science
Altitude Training: What Live High, Train Low Really Delivers
Sleeping high and training low can lift sea-level endurance by a few percent — for responders who log enough hours up, for long enough.
Articles by Santiago Rodriguez
Fitness
How Many HIIT Sessions Per Week? What the Evidence Supports
Most research-tested HIIT programs used two to three hard sessions per week, and pushing past that ceiling buys little added fitness while stress compounds.
Santiago Rodriguez
Fitness
Rucking: What the Research Actually Says
Walking with a weighted pack raises energy cost roughly in proportion to the load, but the civilian evidence base is small and honest about its limits.
Santiago Rodriguez
Science
What Your Lactate Threshold Actually Means for Training
Lactate is fuel, not waste — and the point where it accumulates is one of the most trainable numbers in endurance sport.
Santiago Rodriguez
Fitness
Zone 2 Cardio: Why Slow Training Builds Your Aerobic Base
Low-intensity aerobic work builds mitochondria and durability, and endurance research explains why elites keep about 80 percent of their volume easy.
Santiago Rodriguez