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
10 guidesProgressive overload, periodisation, technique, and training science.
- guide
Strength and Power for Netball: How to Build It
How power shows up in netball, how to build it with strength, jumps and contrast work, what a game really costs, and how to train around game day.
9 min read - guide
Strength Training for Swimmers: What Actually Makes You Faster
Why dryland work adds speed, what to do in the gym, the honest answer on overhead pressing, and how to lift through a season and a taper.
9 min read - guide
Switching from Hevy or Strong (Without Losing Your Log)
Export your Hevy or Strong history as CSV, bring it into Pelaris, and keep every set, PR, and progression baseline. Step by step, with no lock-in.
7 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
Evidence
The science that backs our numbers
Every guide here, and every number Pelaris puts in front of you, stands on published sports science. We keep the whole shelf in the open: 16 sources checked by hand, from the World Health Organization, the American College of Sports Medicine and peer-reviewed journals, each one named beside the claim it supports. Read how we estimate VO2max and fitness age, what your body measurements can and cannot tell you, and how far to trust a projected one rep max or race time.
View the science and sourcesStraight to a topic: VO2max and fitness age, body metrics and what they mean, or strength and race projections.
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