🏋️ Fitness
Timing guides for training — interval formats, rest periods, warm-ups and how the different protocols actually differ.
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How to Time a Boxing or MMA Training Round
Standard round and rest lengths for boxing, Muay Thai and MMA, how to structure a full session around them, and what happens in the corner minute.
Rest Between Sets: Why 90 Seconds Isn't Always Right
Rest length depends on the goal, not habit. How long to rest for strength, hypertrophy and endurance work, and why "resting until ready" backfires.
EMOM, AMRAP, For Time: CrossFit Clock Formats Explained
Four clock formats, four different games — EMOM, AMRAP, For Time and RFT explained with worked examples, plus how each one behaves on a timer.
How to Time Interval Running: 300m, 400m and 800m Splits
How to turn a goal race time into 300m, 400m and 800m target splits, structure the recovery between reps, and time it all without checking a watch mid-rep.
HIIT vs Tabata vs CrossFit: What's the Real Difference?
Tabata is a HIIT protocol, HIIT is not a CrossFit workout, and CrossFit isn't an interval format at all. A clear map of the three, and how to pick one.
Tabata: The 4-Minute Protocol, and What Most Gyms Get Wrong
Twenty seconds on, ten off, eight rounds. What the 1996 study actually measured, why almost no gym class qualifies, and how to run the real thing.