Guides
The reference library
that also runs in the app.
Evergreen training guides across four categories: fuel, recover, learn, prepare. Same taxonomy as the Engine tab inside the Pelaris app, so the training content surfaced to you while you train has a permanent public home here.
Why these four categories
The Pelaris Engine re-ranks research and guides for your day based on your program phase, sport, injuries, and recent views. Out here the ranking is editorial, but the categories are the same so anything you bookmark on pelaris.io slots into the same mental map you use inside the app.
Fuel
6 guidesNutrition, hydration, and fueling strategies that match the way you train.
- guide
Post-Workout Nutrition: What Actually Matters After Training
The anabolic window is wider than you were told. What to eat after training, when timing genuinely matters, and when it does not.
8 min read - guide
Fuelling During Long Sessions: Carbs Per Hour and Training Your Gut
How many carbs per hour long runs and rides actually need, why the gut is trainable, and how to build to 60-90 g without GI disasters.
9 min read - guide
Creatine: What It Does, How to Take It, and Who It Is For
The most researched supplement in sport. What creatine actually does, the dosing that works, and who benefits. Evidence, not marketing.
9 min read
Recover
6 guidesSleep, active recovery, mobility, and deload strategy to keep adaptation landing.
- guide
Cold Plunges, Saunas, and Massage Guns: What the Evidence Supports
Recovery tools ranked by what research actually shows. Cold water, heat, massage guns, compression, and the free habits that beat them all.
9 min read - guide
Rest Days and Active Recovery: What to Actually Do
How many rest days you need, what active recovery really means, and how to make the days between sessions build you rather than drift.
8 min read - guide
Muscle Soreness: What DOMS Is, and Whether to Train Through It
Why muscles hurt 24-48 hours after training, what actually helps, what does not, and how to tell normal soreness from something serious.
8 min read
Learn
7 guidesProgressive overload, periodisation, technique, and training science.
- guide
Full Body vs Upper/Lower vs PPL: How to Choose Your Training Split
The best split is the one that fits your week. How full body, upper/lower, and push/pull/legs compare, and how to choose by days available.
9 min read - guide
Strength vs Hypertrophy: Rep Ranges, Volume, and Your Goal
Training for strength and training for size overlap but are not the same thing. Rep ranges, weekly volume, and how to choose your emphasis.
9 min read - guide
Zone 2 Training: What It Is and How to Find Yours Without a Lab
What Zone 2 actually is, why easy training builds your engine, and three ways to find your zone with nothing more than a watch and honesty.
9 min read
Prepare
7 guidesMeal planning, warm-ups, pre-race checklists, and rest-day structure.
- guide
How to Structure Your Training Week Around Real Life
Session order, spacing, and the rules that make a training week work when you have a job, a family, and five to seven hours to spend.
9 min read - guide
Your First Hyrox: How to Prepare for Race Day
What the Hyrox format actually demands, the 10-16 week preparation that gets you there, and the race-day plan that keeps the wheels on.
10 min read - guide
Your First 5k or 10k: Training and Race-Day Guide
From first training week to the finish line. A beginner-friendly guide to preparing for and racing your first 5k or 10k without blowing up.
9 min read
See these categories in the app
The Engine Room is where Pelaris surfaces fuel, recover, learn, and prepare content ranked for your current day, sport, and program phase. For the theory that drives the programs themselves, see the methodology library. For news and commentary, see the blog.
Open the Engine in-app