Initial Mile | Training Resources

TRAINING RESOURCES

Black weight plates stacked on the floor

HOW TO IMPLEMENT THE DIFFERENT WEIGHT TRAINING PROTOCOLS

Almost anyone can pick up a pair of dumbbells and start lifting weights. However, if you're new to lifting, you'll need to learn the different weight training protocols to achieve specific goals! Read on to learn how to build muscular endurance, strength, power and mass.

HOW TO CALCULATE CALORIE DEFICIT

Weight loss requires proper planning and calculations. Click here to learn the equation to calculate your calorie deficit.

HOW TO CALCULATE CALORIE SURPLUS

Weight gain can be just as difficult as cutting weight. This also requires proper planning. Click here to learn how to calculate calorie surplus.

12 MINUTE RUN TEST TO MEASURE CARDIO ENDURANCE

Wondering how well you're cardio endurance is? This 12 minute run test can help you find your current cardio endurance level via estimated VO2max.

HOW TO CALCULATE MACRO CALORIES

Improve your calorie intake by

learning how to calculate your

macronutrient calories.

HOW TO CALCULATE ESTIMATED VO2 MAX

If you're interested to know how well trained your cardiovascular system is, use this calculation to find your estimated Maximal oxygen consumption (VO2max).

Garmin heart rate watch and heart rate strap

HOW TO CALCULATE HR TRAINING ZONES

Remove the guess work from your cardio workouts and train more efficiently by implementing heart rate (HR) training into your program. Click here to review the equation to calculate your HR training zones.

HOW TO USE RPE WEIGHT TRAINING SCALE

Complete for efficient weight training

sessions by following this weight training

Rated Perceived Exertion scale.

Kelvin running down the road at triathlon race

HOW TO USE RPE CARDIO

TRAINING SCALE

Train your cardiovascular system more efficiently by following this cardiovascular Rated Perceived Exertion scale.