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High Performance Hub

Technical articles written by head coaches and exercise physiology researchers. Functional training, Olympic weightlifting, sports nutrition, and biometrics. Zero filler.

10 articles

How to Optimize Stroke Rate (s/m) and Power W/kg on Rowing Ergometers for High-Intensity WODs
Ergometers & Pacing
How to Optimize Stroke Rate (s/m) and Power W/kg on Rowing Ergometers for High-Intensity WODs
Complete technical guide to mastering stroke rate (24-32 s/m), Drag Factor (125-135), and maximizing watts per kilo on rowing ergs during long WODs.
2026-07-29 16 min read →
Ecdysterone Cycles, Beta-Alanine, and Creatine Gummies in High-Intensity Training: What Science Really Says
Nutrition & Supplements
Ecdysterone Cycles, Beta-Alanine, and Creatine Gummies in High-Intensity Training: What Science Really Says
In-depth scientific review of Ecdysterone (20-Hydroxyecdysone), Beta-Alanine buffering (3.2g/day), and Creatine gummy bioavailability in elite athletes.
2026-07-29 14 min read →
HYROX Sled Pull Mechanics: Rope Technique, Pull Angle, Friction Dynamics, and Footwear Selection
HYROX & Racing
HYROX Sled Pull Mechanics: Rope Technique, Pull Angle, Friction Dynamics, and Footwear Selection
Biomechanical breakdown of 103kg & 153kg HYROX Sled Pull. Turf friction coefficients, 30-40° optimal rope angle, and footwear selection.
2026-07-29 14 min read →
Velocity-Based Training (VBT) in Functional Weightlifting: Why the Traditional 1RM is Dead
Strength & VBT
Velocity-Based Training (VBT) in Functional Weightlifting: Why the Traditional 1RM is Dead
Complete guide to Velocity-Based Training (VBT) for Snatch, Clean & Jerk, and Front Squat. m/s velocity zones, velocity loss thresholds, and linear encoders.
2026-07-29 12 min read →
The Biochemistry of the 10-Second Rest: Phosphocreatine Resynthesis in Tabata Intervals
Sports Science
The Biochemistry of the 10-Second Rest: Phosphocreatine Resynthesis in Tabata Intervals
Deep biochemical analysis of phosphocreatine (PCr) resynthesis during Tabata's 10-second rest. Hyperventilation strategies and VO2 max dynamics.
2026-07-29 13 min read →
Ring Muscle-Up Biomechanics: Mastering the False Grip and Transition Seamlessly
Strength & VBT
Ring Muscle-Up Biomechanics: Mastering the False Grip and Transition Seamlessly
Kinematic analysis of the Ring Muscle-Up. How False Grip eliminates 15cm of pull distance in transition, with a risk-free 8-week progression.
2026-07-29 12 min read →
Intra-WOD Osmolality & Hydration: The Science of the Sodium-Potassium Ratio in Long Endurance Workouts
Nutrition & Supplements
Intra-WOD Osmolality & Hydration: The Science of the Sodium-Potassium Ratio in Long Endurance Workouts
Technical guide to plasma osmolality (275-295 mOsm/L), sodium-to-potassium ratios, and preventing hyponatremia during 60+ min WODs.
2026-07-29 11 min read →
Olympic Barbells (190,000 PSI) & Bumper Plates Technical Buyer's Guide for Home Gyms
Equipment & Home Gym
Olympic Barbells (190,000 PSI) & Bumper Plates Technical Buyer's Guide for Home Gyms
Technical analysis of Tensile Strength (PSI), Shore A durometer ratings for bumper plates, and needle bearings vs bronze bushings for CrossFit home gyms.
2026-07-29 12 min read →
The ACWR Ratio (0.8-1.3): The Science-Backed Formula to Prevent Injuries in CrossFit & Functional Fitness
Sports Science
The ACWR Ratio (0.8-1.3): The Science-Backed Formula to Prevent Injuries in CrossFit & Functional Fitness
Learn how to calculate the Acute:Chronic Workload Ratio using the EWMA model and protect your body from overtraining injuries.
2026-07-29 13 min read →
Morning HRV & rMSSD: The Biological Signal That Should Autoregulate Your Daily WOD
Sports Science
Morning HRV & rMSSD: The Biological Signal That Should Autoregulate Your Daily WOD
How to use Heart Rate Variability (HRV) and rMSSD metrics to make data-driven daily intensity decisions for optimal recovery and performance.
2026-07-29 13 min read →
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