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The Kilopace Journal
Long reads on training and nutrition, written to answer one question properly.
HYROX training planHYROX race pacing strategy: how to spread your effort
A HYROX race pacing strategy that works: how fast to run each 1 km, how to pace stations and the Roxzone, typical finish times and a race-day plan to follow.
4 min read- HYROX training plan
HYROX stations explained: weights, technique and pacing
HYROX stations explained: the 8 workouts in race order, weights by division, technique cues, pacing tips and how long a HYROX race usually takes to finish.
5 min read - Ramadan training & nutrition plan
Best time to work out during Ramadan: every slot compared
The best time to work out during Ramadan: before iftar, after iftar, after taraweeh or before suhoor compared, with pros, cons and how hard to train in each.
4 min read - Ramadan training & nutrition plan
Suhoor and iftar for muscle: what to eat to stay strong in Ramadan
What to eat at suhoor and iftar to keep muscle in Ramadan: protein targets, example meals, a late-night snack and a simple hydration plan for the night.
4 min read - Menopause strength training plan
Menopause belly fat exercise: what actually works
The best exercise for menopause belly fat, honestly explained: why crunches cannot spot-reduce, and a weekly mix of strength, walking and intervals.
4 min read - Menopause strength training plan
Perimenopause workout plan for beginners: your first 4 weeks
A perimenopause workout plan for beginners: a 4-week starter with two strength sessions, daily walks and easy progressions, plus safety tips and what to log.
4 min read - GLP-1 muscle-protection plan
Ozempic muscle loss: why it happens and how to limit it
Why muscle loss happens on Ozempic, Wegovy and Mounjaro, how protein and strength training limit it, and the simple numbers worth tracking every week.
5 min read - GLP-1 muscle-protection plan
What to eat on Ozempic: protein-first meals that work with a small appetite
What to eat on Ozempic, Wegovy or Mounjaro: protein-first plates, small meals, foods that are easier with nausea or constipation, and a full sample day.
4 min read - 28-day wall Pilates challenge
Does wall Pilates work? What 28 days can realistically do
Does wall Pilates work? What 28 days can realistically change, what it can't, and how to pair it with walking and strength training for better results.
5 min read - 28-day wall Pilates challenge
15 wall Pilates exercises for beginners
15 wall Pilates exercises for beginners: step-by-step cues, what each move works, how long to hold it, joint-friendly swaps and a simple first-week routine.
3 min read - Walking plan for weight loss
The 12-3-30 treadmill workout: does it work?
The 12-3-30 treadmill workout explained: 12% incline, 3 mph, 30 minutes. What it burns, whether it works, how to build up to it safely and good alternatives.
4 min read - Walking plan for weight loss
The Japanese walking method: 3 minutes fast, 3 minutes slow
The Japanese walking method explained: 3 minutes fast, 3 minutes slow, what the 2007 Nemoto study found, how fast to walk and a 6-week build-up to 30 minutes.
4 min read - Couch to 5K running plan
How long does it take to run 5K?
How long does it take to run 5K? Typical times for beginners to experienced runners, a pace-to-finish-time table, and how many weeks you need to train for 5K.
4 min read - Couch to 5K running plan
The run-walk method: how it works and which ratio to use
The run-walk method explained: how it works, which run-walk ratio suits your level, a progression table from 1:1 to continuous running, and common mistakes.
4 min read - 12-week gym plan for women
The best glute exercises, ranked by what they actually train
The best glute exercises ranked by what they train: hip thrusts, RDLs, split squats, squats and abduction, with sets, reps and how to build a weekly routine.
4 min read - 12-week gym plan for women
Hip thrust guide: form, set-up, starting weight and progression
Hip thrust guide: bench height, foot position and form cues, how much weight to start with, a 12-week progression and the mistakes that shift work off glutes.
5 min read - Calisthenics plan: first pull-up to muscle-up
How to do a pull-up: your first rep from zero
How to do a pull-up from zero: dead hangs, rows, negatives and band work, a 12-week plan table, how often to train and when you're ready for a first rep.
5 min read - Calisthenics plan: first pull-up to muscle-up
Push-up progression: from incline push-ups to archer push-ups
A push-up progression chart from wall and incline push-ups to knee, full, diamond and archer push-ups, with rep targets to move up and a weekly plan to use.
4 min read - High-protein fat-loss meal plan
Fibermaxxing: how to reach 30 g of fibre a day safely
Fibermaxxing explained: how to reach 30 g of fibre a day without bloating, a high-fibre food table with grams per portion and a 1-day menu you can copy.
5 min read - High-protein fat-loss meal plan
How much protein do you need to lose weight?
How much protein to lose weight: 1.6–2.0 g per kg a day for most people, a table by body weight, high-protein foods ranked per 100 g and how to spread it out.
4 min read