Reference library
Training,
explained clearly.
Long reads on the science and the methods behind Kinoku's deepest features. Each one opens with a quick start for serious trainees. Then comes a section with the math, for those who want it. The sources sit at the end, so you can go further.
ACWR Explained: What the Ratio Tells You
ACWR compares this week's training load to your last month. Where the sweet spot came from, why researchers pushed back, and how to read the number.
ACWR vs Fitness-Fatigue Model: Which Warns You First
ACWR flags a fast ramp first. The Banister Form curve tells you if you are fresh. Here is how each one reacts, and where Kinoku shows both.
Beginner Workout Routine at Home: Pick a Free Plan
A beginner workout routine at home depends on your gear. Match bodyweight, dumbbells or a barbell to a free plan, with its days a week and who it is for.
Boston Qualifying Times 2027: Standards by Age, Pace and Cutoff
The 2027 Boston Marathon qualifying times for men, women and non-binary runners by age, the pace per mile and km each one needs, and the 5:17 cutoff.
Choose how you log your sets
Compare Clean Inline, Compact Pills and Tabular Grid in Kinoku 1.4, plus the familiar FitNotes-style exercise screen. All core logging is free.
CTL, ATL, and TSB: the fitness-fatigue model
What CTL, ATL, and TSB really mean in the Banister fitness-fatigue model, how to read the curve day to day, and how to time a peak or a deload.
Does Running Kill Gains? The Interference Effect Explained
Lifting and running together, called concurrent training, barely dents muscle growth or top strength in the research. Explosive strength is the exception.
Epley vs Brzycki: Which One-Rep Max Formula to Trust
Two formulas turn a set of reps into a one-rep max. They agree up to ten reps and drift after. Here is the choice, and the one Kinoku uses.
Exercise Galaxy Explained: How Moves Are Grouped by Muscle
How the Exercise Galaxy places 1,300+ exercises: each move as a list of muscle percents, compared by angle, linked to its closest matches, then laid out in 3D.
FFMI Explained: How Much Muscle Do You Carry?
Fat-Free Mass Index rates lean mass for your height. What the adjusted version fixes, where the natural ceiling came from, and how wrong yours can be.
Heat and Dew Point Running Pace, Explained
How temperature and atmospheric moisture affect running pace, what the evidence can estimate, and what changes with heat acclimation.
Hybrid Athlete Training Plan: A Free Three-Day Week
A free three-day hybrid week with every set, rep and distance listed, where extra runs can sit, and how Kinoku logs the lifts and the runs together.
Hyrox Simulation Workout: Full, Half and EMOM, and How to Time Them
A Hyrox simulation is a race rehearsal at home. The full, half and EMOM versions, when people run them, how to time one, and how to log it in Kinoku.
Hyrox Workout: The Race Format and How to Train for It
Hyrox is eight 1 km runs, each followed by a workout station. The stations, the weights by division, what decides a finish, and a sample training week.
IPF GoodLift Points Explained
GL Points is the score the IPF has used to rank lifters since 2020. What the formula does, how to read your number, and where it parts ways with DOTS.
Marathon Pace Chart: Pace per Mile and per Km, With Splits
Every marathon finish from 2:30 to 6:00 in five-minute steps, with the pace per mile and per km it needs and the splits at 5 km, 10 km, halfway and 20 miles.
Max Heart Rate by Age: Chart, Formulas and Target Zones
Max heart rate is about 208 minus 0.7 times your age. A chart for ages 20 to 70, three formulas side by side, and how to turn your max into target zones.
Military Calisthenics Workout: The Army's Drills in Order
The US Army's own calisthenics drills from its fitness manual, with every move, count and order, whether women do different drills, and how to log them.
Move Workout History: FitNotes, Strong, Hevy & Strava
Step-by-step CSV and backup export guides for FitNotes, Strong, Hevy, Liftosaur, and Strava, plus which workout apps import your history without duplicates.
Muscle Heatmap: Frequency vs Volume vs Recovery Explained
A muscle heatmap can track workout frequency, volume load, or recovery states. Learn how each anatomical heatmap works and which metric answers your question.
Offline-First Fitness Tracking
Local fitness tracking without a Kinoku account or Kinoku-hosted history cloud, with eligible Android backup and the dedicated-cycle exception.
One App or Two: Tracking Lifts and Runs Together
A gym app plus a running app, or one app that logs both. What each setup can see, and how Kinoku scores a squat session and a tempo run on one curve.
Plate Math and Warm-Up Sets, Explained
How to work out the plates for each side of a barbell in kg or lb, why the heaviest plate goes first, and how warm-up sets climb to your working weight.
Push-Up, Pull-Up & Dip Weight: % of Bodyweight Chart
A regular push-up presses 64% of your body weight, a knee push-up 49%, a dip 98%, and a pull-up 100%. See the force-plate study data and 550+ exercise loads.
Relative Strength + Bodyweight Exercise Load
Why 10 pull-ups at 70 kg is not the same set as 10 pull-ups at 85 kg, and how Kinoku estimates bodyweight training load across sets.
Reproductive Health Privacy Architecture
How Kinoku excludes dedicated reproductive records and Cycle Tracking configuration from Android automatic cloud backup; user-created metrics remain eligible.
RPE vs RIR: Which One to Log for Autoregulation
RIR is the number Kinoku's autoregulation reads, and RPE converts to it as RIR = 10 minus RPE. Here is the math, the target, and the load rules.
Running Pace and Race Predictions, Explained
How to convert pace, time and distance, read even splits, and use Riegel race estimates with clear limits on longer distances.
Strength Standards by Body Weight: DOTS Percentiles
Half of the raw tested men at meets score a DOTS of 340 or less, and half of the women 320 or less. These tables turn any score into a percentile.
The Supplemental AI Philosophy
Most fitness apps let AI run your training. Kinoku flips that. The AI shows you patterns you might miss, then you make the call.
The Wilks Score Explained
Wilks ran powerlifting from 1994 to 2020. What the two versions do, what a good Wilks score looks like, and when you still want the old one.
TRIMP vs TSS: How a Run Is Scored Without a Power Meter
TSS needs power and a threshold. TRIMP needs only heart rate. With no power meter, Kinoku scores a run as Banister TRIMP times 0.66, or a pace estimate.
VO2 Max From a Run Test, Explained
What VO2 max measures, how Cooper and 1.5-mile run estimates work, and why a field test can differ from a watch or lab.
What Is a Good DOTS Score? How to Read Yours
For raw lifters, a DOTS score near 300 is solid, 400 is advanced and 500 is elite. Here is how the score works, how to read yours, and how it compares to Wilks.
Which Training Number Should You Actually Watch?
Why two honest apps score the same run differently, which metric answers which question, and what to do when your watch and your training log disagree.
Wilks vs DOTS vs IPF GL: Which Strength Score to Use
DOTS is the score to watch when you compare yourself with lifters of other sizes. IPF meets use IPF GL points, and Wilks is mostly for reading old records.