https://wolflabsystem.com/en/ Endurance training, with sources en https://wolflabsystem.com/en/articles/boston-half-2026-record-samuel/https://wolflabsystem.com/en/articles/boston-half-2026-record-samuel/Results of the 2026 Boston Half (8 November): Habtom Samuel wins in 59:49, an event record and the first sub-hour half marathon in Massachusetts; Fentaye Belayneh wins for the third straight year. https://wolflabsystem.com/en/articles/cross-italica-2026-kwizera-amebaw/https://wolflabsystem.com/en/articles/cross-italica-2026-kwizera-amebaw/Official results of the 44th Cross Internacional de Itálica (8 November 2026, Santiponce): Rodrigue Kwizera wins in 27:37 to equal Bekele's record, Likina Amebaw wins in 30:41. https://wolflabsystem.com/en/articles/athens-marathon-2026-course-records/https://wolflabsystem.com/en/articles/athens-marathon-2026-course-records/Results of the 43rd Athens Marathon. The Authentic on 8 November 2026: course records for Manazot Siyum Taferi (2:10:03) and Yatane Dusa (2:30:04), according to concordant news reports. https://wolflabsystem.com/en/articles/marathon-training-guide/https://wolflabsystem.com/en/articles/marathon-training-guide/The training phases, the methods compared (Pfitzinger, Hansons, Lydiard, Daniels, MAF), pacing, fueling, strength and taper: the WOLFLAB map with verified guides and free tools. https://wolflabsystem.com/en/articles/4x4-norvegese/https://wolflabsystem.com/en/articles/4x4-norvegese/Four four-minute intervals at 85-95% of maximum heart rate: how the Trondheim research group prescribes it, what the randomized trials measured, and why it is not the Ingebrigtsen double threshold. https://wolflabsystem.com/en/articles/suunto-race-3s/https://wolflabsystem.com/en/articles/suunto-race-3s/Suunto's new trail watch at 499 euros: what the manufacturer claims, what early independent tests measured, and what the AI Coach really costs. https://wolflabsystem.com/en/articles/moto-watch-2-fit-polar/https://wolflabsystem.com/en/articles/moto-watch-2-fit-polar/Running Index, Nightly Recharge and Sleep Plus Stages on a budget smartwatch: what Motorola claims, what is already known about Polar's algorithms, and what no independent test has measured yet. https://wolflabsystem.com/en/articles/indoor-cycling-evidence-benefits/https://wolflabsystem.com/en/articles/indoor-cycling-evidence-benefits/Reviews on VO2max, blood pressure and body composition, the role of heat and airflow, measurable power on smart trainers, and what remains marketing. https://wolflabsystem.com/en/articles/saucony-endorphin-speed-6/https://wolflabsystem.com/en/articles/saucony-endorphin-speed-6/New PWRRUN PBX foam, a redesigned nylon plate and 2 mm more midsole: what Saucony claims, the measured specs and verdicts from the first independent reviews, with verified Italian and US prices. https://wolflabsystem.com/en/articles/nike-apex-alphafly-4/https://wolflabsystem.com/en/articles/nike-apex-alphafly-4/The Nike Apex won the 2026 New York City Marathon but goes on sale only in January 2027; the Alphafly 4 has been widely available since 29 October. What Nike declares, what racing has shown, and what is not verified. https://wolflabsystem.com/en/articles/new-york-2026-podium-shoes/https://wolflabsystem.com/en/articles/new-york-2026-podium-shoes/Almgren, Crippa and Mofolo raced the 2026 New York City Marathon in three different models. What they are, what each manufacturer declares, verified prices and availability, and what race results do not say. https://wolflabsystem.com/en/articles/new-york-2026-marathon-buildups-compared/https://wolflabsystem.com/en/articles/new-york-2026-marathon-buildups-compared/How the three men on the 2026 New York City Marathon podium prepared: Almgren's documented block, Crippa's plan as told to the Italian press, and the Mofolo case, whose results are known but whose training routine is not. We compare only what is verified. https://wolflabsystem.com/en/articles/norwegian-method-triathlon-skiing-swimming/https://wolflabsystem.com/en/articles/norwegian-method-triathlon-skiing-swimming/The Norwegian model outside running: Kristian Blummenfelt's 2020-2022 triathlon data, three decades of elite female cross-country skiers, Lars Dewall's ski-to-run transfer and a distance-swimming case study. What is verified, what is missing, and what an amateur can take. https://wolflabsystem.com/en/articles/andreas-almgren-new-york-method/https://wolflabsystem.com/en/articles/andreas-almgren-new-york-method/How Andreas Almgren prepared to win the 2026 New York City Marathon on his debut: volume, adapted double threshold, fueling measured in training and the supplements he uses, with sources and limits for each claim. https://wolflabsystem.com/en/articles/new-york-marathon-five-boroughs/https://wolflabsystem.com/en/articles/new-york-marathon-five-boroughs/Andreas Almgren wins the 2026 New York City Marathon on his debut at the distance, in 2:06:01. Italy's Yeman Crippa finishes second in 2:06:14, the best Italian men's placing since 1996. Results, race report and course. https://wolflabsystem.com/en/articles/puma-fast-rb-nitro-elite-2/https://wolflabsystem.com/en/articles/puma-fast-rb-nitro-elite-2/Two fused carbon plates and a stack over 40 mm: Puma's second Rule Breaker does not meet World Athletics requirements. What it is, what changes from the first version, and what is only manufacturer claim. https://wolflabsystem.com/en/articles/valencia-marathon-2026-million-euro-record/https://wolflabsystem.com/en/articles/valencia-marathon-2026-million-euro-record/On 6 December 2026 Valencia hosts the last edition carrying Juan Roig's announced one-million-euro prize for a world record. The marks to beat, who can attempt it, and what is not verified. https://wolflabsystem.com/en/articles/beta-alanine-evidence-limits/https://wolflabsystem.com/en/articles/beta-alanine-evidence-limits/Beta-alanine: what ISSN, the IOC and a meta-analysis say, for which effort durations, how big the effect is and the side effects. https://wolflabsystem.com/en/articles/creatine-evidence-limits/https://wolflabsystem.com/en/articles/creatine-evidence-limits/Creatine monohydrate: short intense efforts and strength training, body mass, safety in the sources and what studies do not say about endurance races. https://wolflabsystem.com/en/articles/electrical-stimulation-ems-tens-studies/https://wolflabsystem.com/en/articles/electrical-stimulation-ems-tens-studies/Different devices for different goals: training strength, recovering, reducing pain. What reviews show, where the evidence is weak and which precautions the sources cite. https://wolflabsystem.com/en/articles/electrolytes-sodium-racing-hydration/https://wolflabsystem.com/en/articles/electrolytes-sodium-racing-hydration/Why drinking more than needed is the main risk in a long race, when drinks with electrolytes and carbohydrate make sense and what the sources do not say about salt. https://wolflabsystem.com/en/articles/magnesium-zinc-omega-3-limited-evidence/https://wolflabsystem.com/en/articles/magnesium-zinc-omega-3-limited-evidence/What a review of minerals, a Cochrane review of magnesium for cramps and a review of omega-3 for strength and muscle soreness say, and what the sources do not cover. https://wolflabsystem.com/en/articles/protein-supplements-strength-endurance/https://wolflabsystem.com/en/articles/protein-supplements-strength-endurance/Meta-analysis and ISSN position stand: how much protein powder adds to strength training, what really matters (total intake) and its role in endurance. https://wolflabsystem.com/en/articles/recovery-compression-massage-stretching-heat/https://wolflabsystem.com/en/articles/recovery-compression-massage-stretching-heat/The recovery methods beyond cold and massage guns, including electrical stimulation and hyperbaric oxygen: what reviews show on soreness, performance and adaptations, and where the evidence is weak. https://wolflabsystem.com/en/articles/recovery-cold-cryotherapy-massage-guns/https://wolflabsystem.com/en/articles/recovery-cold-cryotherapy-massage-guns/Perceived recovery, performance and adaptation, injury: three different questions. Cold water, cryotherapy, massage guns and foam rolling, with limits and precautions. https://wolflabsystem.com/en/articles/supplements-evidence-guide/https://wolflabsystem.com/en/articles/supplements-evidence-guide/What has evidence (caffeine, nitrate, bicarbonate, beta-alanine, creatine), for which efforts, deficiencies to confirm, anti-doping and contamination. https://wolflabsystem.com/en/articles/vitamins-minerals-supplements-deficiency/https://wolflabsystem.com/en/articles/vitamins-minerals-supplements-deficiency/Vitamin D, iron, calcium, B12, vitamins C and E: when supplementing makes sense, when not, what the IOC and AIS say and why tests and a doctor are needed. https://wolflabsystem.com/en/articles/garmin-cirqa-screenless-bands-compared/https://wolflabsystem.com/en/articles/garmin-cirqa-screenless-bands-compared/What Garmin's CIRQA Smart Band is and how it compares with Polar Loop, Whoop 5.0, Fitbit Air and Amazfit Helio Strap, according to the makers' own sources. https://wolflabsystem.com/en/articles/venicemarathon-2026-course-record/https://wolflabsystem.com/en/articles/venicemarathon-2026-course-record/Results of the 40th Wizz Air Venicemarathon on 25 October 2026: Peter Kwemoi Ndorobo and Jackline Jerono win the marathon, according to the official press release. https://wolflabsystem.com/en/articles/cycling-for-the-marathon/https://wolflabsystem.com/en/articles/cycling-for-the-marathon/Running and cycling, the 2026 meta-analysis and evidence limits: what replacing a session means without arbitrary kilometre conversions. https://wolflabsystem.com/en/articles/caffeine-and-performance/https://wolflabsystem.com/en/articles/caffeine-and-performance/ISSN and EFSA compared: mg/kg, intake from all sources, calculation examples and why an effective range is not a prescription. https://wolflabsystem.com/en/articles/how-much-intensity/https://wolflabsystem.com/en/articles/how-much-intensity/Pyramidal versus polarised distributions, minutes-versus-sessions examples and findings from the 2024 and 2025 meta-analyses. https://wolflabsystem.com/en/articles/531-wendler-beginners/https://wolflabsystem.com/en/articles/531-wendler-beginners/What Jim Wendler says about the beginner variant of 5/3/1: days, training max, assistance work and limits. https://wolflabsystem.com/en/articles/gzclp-linear-progression/https://wolflabsystem.com/en/articles/gzclp-linear-progression/Cody Lefever’s 2016 GZCLP: T1, T2, T3, sets and reps, AMRAPs, resets and an illustrative example. https://wolflabsystem.com/en/articles/phul-campbell-upper-lower/https://wolflabsystem.com/en/articles/phul-campbell-upper-lower/Brandon Campbell’s PHUL structure, sets and reps, reserve from failure, volume and what the source leaves unspecified about progression. https://wolflabsystem.com/en/articles/push-pull-legs-variants/https://wolflabsystem.com/en/articles/push-pull-legs-variants/Three- or six-day PPL: two named versions, working sets and warm-up, progression, rest and examples without merging different programs. https://wolflabsystem.com/en/articles/stronglifts-5x5-program/https://wolflabsystem.com/en/articles/stronglifts-5x5-program/How the StrongLifts 5×5 program is built according to its author: A and B sessions, progression, an illustrative example and limits. https://wolflabsystem.com/en/articles/starting-strength-novice-progression/https://wolflabsystem.com/en/articles/starting-strength-novice-progression/Official Starting Strength NLP phases: working sets, alternation, pound increments, rest, examples and endurance limits. https://wolflabsystem.com/en/articles/strength-progression-deload/https://wolflabsystem.com/en/articles/strength-progression-deload/Program rules, load records and the meaning of deloading across evidence and consensus. https://wolflabsystem.com/en/articles/strength-endurance-session-placement/https://wolflabsystem.com/en/articles/strength-endurance-session-placement/Priorities, session placement, recovery intervals and evidence limits for running, cycling and swimming. https://wolflabsystem.com/en/articles/strength-volume-intensity-rir/https://wolflabsystem.com/en/articles/strength-volume-intensity-rir/Sets, repetitions, load and effort: definitions, calculations and evidence without mixing the variables. https://wolflabsystem.com/en/articles/texas-method-program/https://wolflabsystem.com/en/articles/texas-method-program/How Mark Rippetoe describes the Texas Method: the three days, the loads, an illustrative example and limits. https://wolflabsystem.com/en/articles/cycling-cadence-protocols/https://wolflabsystem.com/en/articles/cycling-cadence-protocols/Moderate 40-rpm training versus hard 50–70-rpm intervals and freely chosen cadence: 2014 and 2024 studies, recoveries and counting examples. https://wolflabsystem.com/en/articles/cycling-carbohydrate-hydration/https://wolflabsystem.com/en/articles/cycling-carbohydrate-hydration/Duration, bottles, grams per hour and the limits of sports drinks. https://wolflabsystem.com/en/articles/vo2max-intervals-cycling/https://wolflabsystem.com/en/articles/vo2max-intervals-cycling/Two families of intervals, Rønnestad's study of 30/15 versus 5 minutes, block periodization and the limits of the data. https://wolflabsystem.com/en/articles/cycling-power-meters-data/https://wolflabsystem.com/en/articles/cycling-power-meters-data/Power meters, repeatability, trainer comparisons and the relationship with heart rate. https://wolflabsystem.com/en/articles/sprint-interval-training-cycling/https://wolflabsystem.com/en/articles/sprint-interval-training-cycling/Thirty-second SIT in Gibala’s 2006 study: six sessions, full recoveries, initial adaptations and why it does not automatically replace long rides. https://wolflabsystem.com/en/articles/sweet-spot-cycling/https://wolflabsystem.com/en/articles/sweet-spot-cycling/Sweet spot (88–94% of FTP) is a coaching convention. How a coaching guide describes it, what is not proven and a worked example. https://wolflabsystem.com/en/articles/bike-wheels-tyres-compatibility/https://wolflabsystem.com/en/articles/bike-wheels-tyres-compatibility/A checklist for geometry, wheels, hookless rims and system limits. No product ranking. https://wolflabsystem.com/en/articles/8020-running-fitzgerald/https://wolflabsystem.com/en/articles/8020-running-fitzgerald/Fitzgerald’s 80/20 Running: seven zones, reading workouts, arithmetic examples, counting differences and evidence limits. https://wolflabsystem.com/en/articles/daniels-vdot-method/https://wolflabsystem.com/en/articles/daniels-vdot-method/How Jack Daniels describes E, M, T, I and R, VDOT and the four-phase season, with examples from the source and limits. https://wolflabsystem.com/en/articles/hansons-marathon-method/https://wolflabsystem.com/en/articles/hansons-marathon-method/How the 2005 Runner's World article describes the Hansons method: SOS sessions, accumulated fatigue, the table and limits. https://wolflabsystem.com/en/articles/lydiard-aerobic-base-phases/https://wolflabsystem.com/en/articles/lydiard-aerobic-base-phases/How a 2000 Runner's World article describes the phases of the Lydiard method, with an example from the source and limits. https://wolflabsystem.com/en/articles/maf-180-maffetone-method/https://wolflabsystem.com/en/articles/maf-180-maffetone-method/How the MAF heart rate is calculated, what the author says and what the 2020 review says, with an illustrative example. https://wolflabsystem.com/en/articles/norwegian-method-double-threshold/https://wolflabsystem.com/en/articles/norwegian-method-double-threshold/What the sources actually describe: lactate, threshold sessions, double days, different versions, and why it is not a plan for amateurs. https://wolflabsystem.com/en/articles/pfitzinger-marathon-18-weeks/https://wolflabsystem.com/en/articles/pfitzinger-marathon-18-weeks/How Pfitzinger and Douglas describe the 50–70 miles-a-week plan: phases, eight session categories, a table and limits. https://wolflabsystem.com/en/articles/sleep-and-recovery/https://wolflabsystem.com/en/articles/sleep-and-recovery/Adult references and athlete needs, the basketball study,2023 review and examples of time in bed versus actual sleep. https://wolflabsystem.com/en/articles/swimming-fuelling-recovery/https://wolflabsystem.com/en/articles/swimming-fuelling-recovery/Before, during and after: distinguish a short swim from a double-session day. https://wolflabsystem.com/en/articles/swimming-equipment-wetsuit-goggles/https://wolflabsystem.com/en/articles/swimming-equipment-wetsuit-goggles/Fit, visibility and safety limits in the pool and open water. https://wolflabsystem.com/en/articles/swim-smooth-css-zones/https://wolflabsystem.com/en/articles/swim-smooth-css-zones/How Swim Smooth defines CSS and zones, what the source shows, an illustrative calculation and the limits. https://wolflabsystem.com/en/articles/strength-for-swimming-methods/https://wolflabsystem.com/en/articles/strength-for-swimming-methods/Dry-land strength, core, plyometrics and in-water resistance. Study examples, progression and rests, with competitive swimmers kept separate from masters and triathletes. https://wolflabsystem.com/en/articles/total-immersion-swimming/https://wolflabsystem.com/en/articles/total-immersion-swimming/The three steps of Total Immersion, strokes per length and tempo, a counting example and the limits of commercial sources. https://wolflabsystem.com/en/articles/usrpt-swimming-race-pace/https://wolflabsystem.com/en/articles/usrpt-swimming-race-pace/What USRPT is, Rushall's principles, what the 2019 review found and what later acute studies measure. https://wolflabsystem.com/en/articles/swimming-watch-lengths-gps/https://wolflabsystem.com/en/articles/swimming-watch-lengths-gps/A Garmin Swim 2 manual example for interpreting data without confusing it with performance. https://wolflabsystem.com/en/articles/hyrox-long-triathlon-studies/https://wolflabsystem.com/en/articles/hyrox-long-triathlon-studies/A study of 11 amateur athletes in a simulated HYROX and one of 18 amateur triathletes preparing for a half IRONMAN: what they measured, for whom, and what they cannot show. https://wolflabsystem.com/en/articles/strength-for-cycling-methods/https://wolflabsystem.com/en/articles/strength-for-cycling-methods/What a study and a meta-analysis show in cyclists: effects on performance, what does not change, and how the protocol was built. https://wolflabsystem.com/en/articles/strength-for-running-methods/https://wolflabsystem.com/en/articles/strength-for-running-methods/Heavy loads, plyometrics, moderate loads and isometrics: what the reviews on runners measured and how the protocols were built. https://wolflabsystem.com/en/articles/swim-critical-speed/https://wolflabsystem.com/en/articles/swim-critical-speed/CSS is the slope between distance and time across several trials. What reviews say about protocols, why the result depends on the method and which checks to run on the data. https://wolflabsystem.com/en/articles/swim-training-methods/https://wolflabsystem.com/en/articles/swim-training-methods/Polarized, threshold, pyramidal, HIIT, dryland strength and tapering in swimming: what was studied, in whom, and what cannot be concluded for an amateur. https://wolflabsystem.com/en/articles/open-water-swimming-safety/https://wolflabsystem.com/en/articles/open-water-swimming-safety/What RNLI recommends, what a review says about wetsuits and what is left to check for your area. https://wolflabsystem.com/en/articles/swim-open-water-italy-fin-masters/https://wolflabsystem.com/en/articles/swim-open-water-italy-fin-masters/Race types, safety buoy, water temperature, wetsuit and time limit under the Italian Swimming Federation open-water Masters regulations, 2025-2026 season. https://wolflabsystem.com/en/articles/swim-pacing-triathlon/https://wolflabsystem.com/en/articles/swim-pacing-triathlon/What a pool pacing review and a review of swim intensity in triathlon say: what was studied, in whom, and what does not transfer. https://wolflabsystem.com/en/articles/swim-pool-vs-open-water/https://wolflabsystem.com/en/articles/swim-pool-vs-open-water/A study of 14 elite triathletes compares 1500 m in the pool and in open water: stroke, heart rate, lactate. What it shows, for whom, and how to use it as a teaching example. https://wolflabsystem.com/en/articles/swim-race-formats/https://wolflabsystem.com/en/articles/swim-race-formats/Distances and formats as stated by the official bodies: World Aquatics open water, World Triathlon, IRONMAN and HYROX. Distinct disciplines, no invented calendars. https://wolflabsystem.com/en/articles/swim-sessions-drills-transition/https://wolflabsystem.com/en/articles/swim-sessions-drills-transition/How a swim session is built according to Swim England and U.S. Masters Swimming, three breathing drills, the pull buoy, and what World Triathlon says about wetsuits and the first transition. https://wolflabsystem.com/en/articles/swim-open-water-sighting/https://wolflabsystem.com/en/articles/swim-open-water-sighting/How to learn to look ahead in open water according to Swim England guidance, and what a study says about head position and drag. https://wolflabsystem.com/en/articles/swim-stroke-technique/https://wolflabsystem.com/en/articles/swim-stroke-technique/Stroke rate, stroke length and arm coordination are the most studied measures. What is known, what is not, and why we publish no target values. https://wolflabsystem.com/en/articles/carbon-plate-running-shoes/https://wolflabsystem.com/en/articles/carbon-plate-running-shoes/How much plated shoes with advanced foam save, who gains most, how long they last and what is known about injuries. https://wolflabsystem.com/en/articles/marathon-carbohydrates/https://wolflabsystem.com/en/articles/marathon-carbohydrates/Race fuelling, carb loading and the pre-race meal, turned from guidelines into grams, gels and minutes for your marathon. https://wolflabsystem.com/en/articles/ftp-and-power-zones/https://wolflabsystem.com/en/articles/ftp-and-power-zones/FTP is a practical estimate of threshold, not threshold itself. How to run the test, how to use the zones and when to check them again. https://wolflabsystem.com/en/articles/strength-for-endurance/https://wolflabsystem.com/en/articles/strength-for-endurance/In trained athletes, strength work doesn't cost aerobic capacity and improves economy. What the reviews say and how to fit it into your week. https://wolflabsystem.com/en/articles/race-taper/https://wolflabsystem.com/en/articles/race-taper/Two weeks, volume cut by about half, intensity kept. What the research says about tapering and how to apply it to the marathon.