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.
Bodyweight Exercise Load, Explained
How much of your body weight a push-up, pull-up, dip or squat lifts, which of those numbers are measured, and how we worked out the rest.
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.
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.
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.
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.
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.
Reading the DOTS Score: Are You Actually Strong?
DOTS is the score that rates lifting strength fair across body weights. How it works, how to read yours, and how it stacks up to Wilks and IPF GL.
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.
Strength Standards by Body Weight: DOTS Percentiles
DOTS percentile tables for men and women, built from OpenPowerlifting raw tested meet totals, 2020 to 2024. The same reference file Kinoku ships.
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.
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
Three scores rate a powerlifting total against body weight. Which one to watch depends on where you lift. Here is the choice, with the numbers Kinoku uses.