https://shindo-app.com/guides/ Practical guides to endurance training data — readiness, HRV, training load and planning. en https://shindo-app.com/guides/what-is-training-readiness/ https://shindo-app.com/guides/what-is-training-readiness/ What a daily training readiness score actually measures, which inputs matter, why the same data produces different numbers in different apps, and the four questions to ask before letting one change your training. Sat, 29 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/reading-fitness-fatigue-form/ https://shindo-app.com/guides/reading-fitness-fatigue-form/ A practical guide to the performance management chart: what CTL, ATL and TSB actually mean, what values are normal, how to use form to time a race, and the four mistakes people make reading the chart. Sat, 29 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/low-readiness-after-good-sleep/ https://shindo-app.com/guides/low-readiness-after-good-sleep/ Eight real reasons a recovery or readiness score comes back low after a full night's sleep — training load, alcohol, heat, late meals, illness, travel, measurement error — and how to tell which one you are looking at. Sat, 29 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/hrv-for-endurance-athletes/ https://shindo-app.com/guides/hrv-for-endurance-athletes/ A practical guide to heart-rate variability for endurance training: what RMSSD measures, why there is no good absolute value, how to measure consistently, what actually changes it, and how to use the trend rather than the day. Sat, 29 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/marathon-training-iphone-apple-health/ https://shindo-app.com/guides/marathon-training-iphone-apple-health/ How to run a structured marathon build using only an iPhone and whatever watch you already own — what Apple Health gives you, what it does not, how to structure the block, and where the gaps genuinely are. Sat, 29 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/80-20-and-the-ramp-cap/ https://shindo-app.com/guides/80-20-and-the-ramp-cap/ Why polarized training works, why a weekly load increase should be capped at around 8%, and why the most valuable thing a training plan can do is decline to give you the week you asked for. Sat, 29 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/half-marathon-training-when-the-week-slips/ https://shindo-app.com/guides/half-marathon-training-when-the-week-slips/ What to do when a half-marathon block loses a week: how to count what you actually did, why a substituted bike ride is not a zero, how much load you can safely put back, and what to drop first. Sun, 30 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/zone-2-without-a-lab-test/ https://shindo-app.com/guides/zone-2-without-a-lab-test/ Where the top of zone 2 actually sits, why a percentage of maximum heart rate misses it, and three field methods that find the boundary from training you have already done. Sun, 30 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/vo2max-estimate-moves/ https://shindo-app.com/guides/vo2max-estimate-moves/ A wearable VO2 max number is a correlation computed from heart rate and pace, not a measurement of oxygen uptake. What makes it jump between runs, and why only the long trend is readable. Sun, 30 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/heart-rate-zones-from-your-own-data/ https://shindo-app.com/guides/heart-rate-zones-from-your-own-data/ 220 minus your age carries an error band of roughly ten to twelve beats — wide enough to put you in the wrong zone entirely. How to set a heart rate zone from training you have already done. Sun, 30 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/one-week-of-triathlon-on-one-iphone/ https://shindo-app.com/guides/one-week-of-triathlon-on-one-iphone/ How a three-discipline week fits together with no coach, no team and no second device: one load currency across swim, bike and run, and what should happen when the swim falls through. Sun, 30 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/race-week-what-to-change/ https://shindo-app.com/guides/race-week-what-to-change/ What race week is actually for, what happens to fitness and fatigue while you do less, which parts of the week are worth changing, which to leave untouched, and why Wednesday feels awful. Sun, 30 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/pace-in-heat-and-at-altitude/ https://shindo-app.com/guides/pace-in-heat-and-at-altitude/ Why the same pace is a different amount of work in heat, at altitude and up a hill, what a grade- and condition-adjusted pace corrects for, and why raw pace misleads you across days. Sun, 30 Aug 2026 00:00:00 GMT https://shindo-app.com/guides/weekly-plan-when-you-miss-sessions/ https://shindo-app.com/guides/weekly-plan-when-you-miss-sessions/ The five things a weekly plan should do when two sessions disappear from it, the two things most plans do instead, and where the line between free and paid usually sits. Sun, 30 Aug 2026 00:00:00 GMT