Meditation Room

Running is one of the most accessible and effective forms of exercise, offering a multitude of benefits for both physical and mental health.

For a long time, endurance athletes saw strength training as optional. But research and real-world experience tells a different story: strength training isn’t just a bonus - it’s essential.

Yoga is far more than just physical postures; it’s a rich, multifaceted practice that nurtures the body, mind, and spirit.

Cycling is an excellent exercise for building cardiovascular fitness, increasing strength, and improving endurance.

High-Intensity Interval Training (HIIT) is praised for its effectiveness in improving cardiovascular fitness, burning fat, and building muscle.

Unlike running, swimming is a low-impact sport. This makes it an ideal recovery exercise, especially after a high-mileage run or weightlifting.

Explore your mental framework. Consider the hard facts of reality that you have to deal with. Develop your own system of being. Make it clear to yourself and others. Keep evolving.

Nutrition plays a crucial role in a runner’s performance and recovery. Eating the right foods at the right times can fuel your runs, enhance endurance, and speed up recovery.

Sleep is the most underrated performance tool out there. It’s when your body rebuilds muscle, balances hormones, consolidates memory, and restores energy. Skip it, and all your hard work gets taxed. Prioritize it, and you unlock superhuman gains.

From novice runners to seasoned athletes, understanding common running injuries and how to prevent them is essential for a safe routine.

Essential tips on how to prepare for running events and races and offers insights into what you can anticipate on race day.

Here’s an 8-week training plan to help you prepare for a 5K race. It’s suitable for beginners or those looking to improve their 5K time.

Dumbbells offer the perfect balance between control and resistance, allowing you to build strength, balance, and coordination through a full range of motion.

Yoga Training Program I: Stillness Welcome to the beginning of your journey. This path is about slowing down, finding stillness, and reconnecting with your breath and body. Whether you’re brand new to yoga or returning after a long break, this program lays the foundation for your practice. Here, we move

100-Miler Cycling Program Here’s a 12-week training plan to help you ride 100 miles / 160 km confidently, without bonking, blowing up at mile 70, or questioning your life choices at every hill. The plan builds endurance, climbing strength, sustainable pacing, and the fueling strategy needed to stay strong for

Program Selector Training shouldn’t feel like guesswork. Whether you’re lacing up for your first 5K, rebuilding strength after time off, or chasing a well-rounded routine, this tool builds a personalized plan based on your goals and schedule. Answer a few questions and Sendō will recommend a stack of

Pace Calculator: Enter the race distance and your desired finish time; it’ll tell you what pace you should maintain on average. Race Time Estimate: How long each race distance should take to complete based on your average pace.

Discover your personalized heart rate training zones using the Karvonen formula. This calculator helps you optimize workouts for endurance, fat burning, and recovery.

Bike Fit Route Planner Bike Fit Assistant Quick starting points for size & contact points. Refine with a pro fit as you progress. Units cm in Height Inseam Measure barefoot from floor to groin. Riding Style Road / Endurance Gravel MTB (Trail/XC) Tri / TT Commuter / Hybrid Frame Size — — Saddle Height (BB