Where every number comes from

Your maintenance calories start from the Mifflin-St Jeor resting-energy equation.

Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals.

American Journal of Clinical Nutrition, 1990 · View source

Protein targets of 1.8–2.2 g per kg of bodyweight, and the higher end while in a deficit.

Thomas DT, Erdman KA, Burke LM. ACSM Joint Position Statement: Nutrition and Athletic Performance.

Medicine & Science in Sports & Exercise, 2016 · View source

Protein intake, timing and distribution across the day.

Jäger R, et al. International Society of Sports Nutrition Position Stand: Protein and exercise.

Journal of the International Society of Sports Nutrition, 2017 · View source

General healthy-eating patterns and food-group guidance for Australian adults.

NHMRC Australian Dietary Guidelines

Australian Government — Eat For Health · View source

Practical sports-nutrition guidance for training and competition.

Sports Dietitians Australia — fact sheets

Sports Dietitians Australia · View source

Fuelling around training and matches for team-sport athletes.

Australian Institute of Sport — Nutrition

Australian Institute of Sport · View source

A daily target of 10,000 steps while you are losing weight: it is the level at which healthy adults are classed as “active”.

Tudor-Locke C, Bassett DR Jr. How many steps/day are enough? Preliminary pedometer indices for public health.

Sports Medicine, 2004 · View source

Why steps matter on a cut: in an 18-month weight-loss trial the people who lost 10% or more of their body weight were averaging about 9,800 steps a day, against about 7,800 for those who lost under 5%.

Creasy SA, Lang W, Tate DF, Davis KK, et al. Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial.

Obesity, 2018 · View source

The body resists sustained weight loss by lowering the energy it spends — the reason the step target is a floor to hold, not a bonus.

Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans.

International Journal of Obesity, 2010 · View source

Heart-rate zones are a percentage of an age-predicted maximum (220 − age). This paper is also the reason we treat that number as a rough guide rather than a measurement — it is known to be imprecise for any individual, and a tested max is always better.

Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited.

Journal of the American College of Cardiology, 2001 · View source

Why sharp week-to-week jumps in training load raise injury risk — the basis for the load warnings and the gradual progressions.

Soligard T, et al. How much is too much? IOC consensus statement on load in sport and risk of injury.

British Journal of Sports Medicine, 2016 · View source

General physical-activity recommendations for adults.

Physical activity and exercise guidelines for all Australians

Australian Government Department of Health · View source

Global physical-activity and sedentary-behaviour recommendations.

WHO guidelines on physical activity and sedentary behaviour

World Health Organization, 2020 · View source

Nordic hamstring curls to reduce hamstring strain — the reason they appear in nearly every prehab block.

Petersen J, et al. Preventive effect of eccentric training on acute hamstring injuries in men's soccer: a cluster-randomized controlled trial.

American Journal of Sports Medicine, 2011 · View source

The Copenhagen adductor programme to reduce groin problems — why it is prescribed for the football codes.

Harøy J, et al. The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial.

British Journal of Sports Medicine, 2019 · View source

Structured warm-ups reduce injury rates in football — the basis for the warm-up protocol at the start of every session.

Soligard T, et al. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial.

BMJ, 2008 · View source

Programmes that include Nordic hamstring curls halved hamstring injuries — why the injury-risk measure counts a fortnight without them against you in the running codes.

van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes.

British Journal of Sports Medicine, 2019 · View source

Neuromuscular training built around landing and deceleration reduces ACL injuries — why landing work carries the most weight in netball and basketball.

Webster KE, Hewett TE. Meta-analysis of meta-analyses of anterior cruciate ligament injury reduction training programs.

Journal of Orthopaedic Research, 2018 · View source

Regular rotator-cuff and scapula work cut overuse shoulder problems in throwing athletes — why it counts for cricket, combat sports and gymnastics.

Andersson SH, Bahr R, Clarsen B, et al. Preventing overuse shoulder injuries among throwing athletes: a cluster-randomised controlled trial in 660 elite handball players.

British Journal of Sports Medicine, 2017 · View source

Stronger necks were associated with fewer concussions — why neck work counts in rugby league, rugby union, boxing and MMA.

Collins CL, Fletcher EN, Fields SK, et al. Neck strength: a protective factor reducing risk for concussion in high school sports.

Journal of Primary Prevention, 2014 · View source

Adolescent athletes who slept under eight hours a night had about 1.7 times the injuries — why short sleep adds to your injury risk, and counts for more under 18.

Milewski MD, Skaggs DL, Bishop GA, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes.

Journal of Pediatric Orthopaedics, 2014 · View source

Muscle injury rates rose when matches were packed close together — why two games inside a week adds to your injury risk.

Bengtsson H, Ekstrand J, Hägglund M. Muscle injury rates in professional football increase with fixture congestion: an 11-year follow-up of the UEFA Champions League injury study.

British Journal of Sports Medicine, 2013 · View source

A high chronic workload, built up steadily, was associated with fewer injuries — why training well under your normal counts against you, not for you.

Hulin BT, Gabbett TJ, Lawson DW, et al. The acute:chronic workload ratio predicts injury: high chronic workload may decrease injury risk in elite rugby league players.

British Journal of Sports Medicine, 2016 · View source

General sports-injury prevention and safe return-to-sport guidance.

Sports Medicine Australia

Sports Medicine Australia · View source

Under 18, loaded strength work is kept to six or more repetitions a set and four sets at most — the range this statement gives once technique is sound (2–4 sets of 6–12 repetitions at 80% of maximum or less). Fewer repetitions at heavier loads are left for a qualified coach to introduce in person. It is also why strength sessions are capped at three a week, and why weights go up in the smallest step.

Lloyd RS, Faigenbaum AD, Stone MH, et al. Position statement on youth resistance training: the 2014 International Consensus.

British Journal of Sports Medicine, 2014 · View source

Under 18, strength is tested with a controlled set of five rather than a one-rep max. Strength testing in young athletes is supported when qualified professionals run it to a set procedure; an app cannot supervise, so it does not ask for a maximal lift.

Faigenbaum AD, Kraemer WJ, Blimkie CJ, et al. Youth resistance training: updated position statement paper from the National Strength and Conditioning Association.

Journal of Strength and Conditioning Research, 2009 · View source

Under 18 there is no weight-loss setting and no supplement advice. The position is that adolescent athletes should eat for long-term health, with enough to cover growth as well as training, and meet their needs from core foods rather than supplements.

Desbrow B, McCormack J, Burke LM, et al. Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete.

International Journal of Sport Nutrition and Exercise Metabolism, 2014 · View source

The 8 to 10 hours of sleep shown to under-18s is the recommendation for teenagers aged 13 to 18.

Paruthi S, Brooks LJ, D’Ambrosio C, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine.

Journal of Clinical Sleep Medicine, 2016 · View source

Why sleep is on the list at all: adolescent athletes who slept less than 8 hours a night were 1.7 times more likely to have been injured than those who slept 8 or more.

Milewski MD, Skaggs DL, Bishop GA, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes.

Journal of Pediatric Orthopaedics, 2014 · View source

The weekly-hours line for under-18s: young athletes who did more hours of organised sport a week than their age in years were more likely to have a serious overuse injury.

Jayanthi NA, LaBella CR, Fischer D, Pasulka J, Dugas LR. Sports-specialized intensive training and the risk of injury in young athletes: a clinical case-control study.

American Journal of Sports Medicine, 2015 · View source

Stretching on its own showed no injury-prevention effect, while strength training cut sports injuries to about a third. This is why mobility never replaces your strength and robustness work.

Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials.

British Journal of Sports Medicine, 2014 · View source

Strength training improved range of motion about as much as stretching did. This is the reason every stretch is followed by a strength drill in the same position.

Afonso J, Ramirez-Campillo R, Moscão J, et al. Strength training versus stretching for improving range of motion: a systematic review and meta-analysis.

Healthcare (Basel), 2021 · View source

Range gained in a single stretching session typically lasts under 30 minutes, and static holds of 60 seconds or more just before performance reduced it slightly. This is why long holds go after training or at home.

Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.

Applied Physiology, Nutrition, and Metabolism, 2016 · View source

Weekly frequency was linked with greater range-of-motion gains, with at least five days a week suggested. This is why the home routine defaults to five days.

Thomas E, Bianco A, Paoli A, Palma A. The relation between stretching typology and stretching duration: the effects on range of motion.

International Journal of Sports Medicine, 2018 · View source

In professional football, the hamstrings (37%) and adductors (23%) accounted for six in ten muscle injuries, which is why those zones lead for the football codes.

Ekstrand J, Hägglund M, Waldén M. Epidemiology of muscle injuries in professional football (soccer).

American Journal of Sports Medicine, 2011 · View source

Athletes with hip and groin pain had less hip internal rotation and bent-knee fall-out range than those without, which is why hip rotation is worked in the kicking and cutting sports.

Mosler AB, Agricola R, Weir A, Hölmich P, Crossley KM. Which factors differentiate athletes with hip/groin pain from those without? A systematic review with meta-analysis.

British Journal of Sports Medicine, 2015 · View source

Junior elite basketball players with ankle dorsiflexion under 36.5° had an 18.5–29.4% risk of developing patellar tendinopathy within a year, against about 2% above it. This is why ankles lead for the jumping sports.

Backman LJ, Danielson P. Low range of ankle dorsiflexion predisposes for patellar tendinopathy in junior elite basketball players: a 1-year prospective study.

American Journal of Sports Medicine, 2011 · View source

Throwing athletes who had lost 25° or more of internal rotation in the throwing shoulder had four times the risk of a shoulder or elbow injury, which is why shoulder rotation leads for cricket.

Shanley E, Rauh MJ, Michener LA, et al. Shoulder range of motion measures as risk factors for shoulder and elbow injuries in high school softball and baseball players.

American Journal of Sports Medicine, 2011 · View source

Return to sport is a staged process decided on criteria — pain, strength, function — not on the calendar alone. This is why your rehab stage moves on check-ins, and why a date only ever holds a stage back.

Ardern CL, Glasgow P, Schneiders A, et al. 2016 Consensus statement on return to sport from the First World Congress in Sports Physical Therapy, Bern.

British Journal of Sports Medicine, 2016 · View source

Hamstring strains: lay-off of 17 ± 10 days for MRI grade 1, 22 ± 11 days for grade 2 and 73 ± 60 days for grade 3, in professional footballers.

Ekstrand J, Healy JC, Waldén M, Lee JC, English B, Hägglund M. Hamstring muscle injuries in professional football: the correlation of MRI findings with return to play.

British Journal of Sports Medicine, 2012 · View source

Hamstring injuries that involve the tendon inside the muscle take longer to return from and recur more often.

Pollock N, Patel A, Chakraverty J, Suokas A, et al. Time to return to full training is delayed and recurrence rate is higher in intratendinous (‘c’) acute hamstring injury in elite track and field athletes.

British Journal of Sports Medicine, 2016 · View source

Calf strains: 19.4 ± 10.8 days to return with no disruption of the connective tissue inside the muscle, and 31.3 ± 12.6 days with severe disruption, in elite Australian footballers.

Green B, Lin M, McClelland JA, et al. Return to Play and Recurrence After Calf Muscle Strain Injuries in Elite Australian Football Players.

American Journal of Sports Medicine, 2020 · View source

Quadriceps (rectus femoris) strains: 20.4 ± 14.8 days to return to full training when managed with rehabilitation; longer when the tendon is involved or surgery is needed.

McAleer S, Macdonald B, Lee J, et al. Time to return to full training and recurrence of rectus femoris injuries in elite track and field athletes 2010–2019.

Scandinavian Journal of Medicine & Science in Sports, 2022 · View source

Groin (adductor) strains: a median of 18 days to full team training for MRI grades 0–2, and 78 days for a complete tear.

Serner A, Weir A, Tol JL, et al. Return to Sport After Criteria-Based Rehabilitation of Acute Adductor Injuries in Male Athletes: A Prospective Cohort Study.

Orthopaedic Journal of Sports Medicine, 2020 · View source

High ankle (syndesmosis) sprains: about 39 days to return without surgery and about 71 days with it.

Salameh M, Hantouly AT, Rayyan A, et al. Return to Play After Isolated Syndesmotic Ligamentous Injury in Athletes: A Systematic Review and Meta-analysis.

Foot & Ankle Orthopaedics, 2022 · View source

Knee MCL sprains: an average lay-off of 23 days in professional footballers.

Lundblad M, Waldén M, Magnusson H, Karlsson J, et al. The UEFA injury study: 11-year data concerning 346 MCL injuries and time to return to play.

British Journal of Sports Medicine, 2013 · View source

ACL reconstruction: re-injury risk fell by 51% for each month that return to sport was delayed, up to nine months after surgery.

Grindem H, Snyder-Mackler L, Moksnes H, Engebretsen L, et al. Simple decision rules can reduce reinjury risk by 84% after ACL reconstruction: the Delaware-Oslo ACL cohort study.

British Journal of Sports Medicine, 2016 · View source

Meniscus surgery: most athletes returned 7–9 weeks after a partial meniscectomy, and after an average of 5.6 months following a repair.

Lee YS, Lee OS, Lee SH. Return to Sports After Athletes Undergo Meniscal Surgery: A Systematic Review.

Clinical Journal of Sport Medicine, 2019 · View source

Achilles tendon rupture: a mean of 5.07 ± 2.61 months to return to play in professional footballers.

Forlenza EM, Lavoie-Gagne OZ, Lu Y, et al. Return to Play and Player Performance After Achilles Tendon Rupture in UEFA Professional Soccer Players.

Orthopaedic Journal of Sports Medicine, 2021 · View source

AC joint sprains: a mean of 9.8 days lost, most being low-grade sprains managed without surgery; 56.2 days when surgery was needed.

Lynch TS, Saltzman MD, Ghodasra JH, et al. Acromioclavicular joint injuries in the National Football League: epidemiology and management.

American Journal of Sports Medicine, 2013 · View source

Shoulder instability managed in-season without surgery: athletes who returned did so after a median of 5 days, and 64% of them had a further episode of instability that season.

Dickens JF, Owens BD, Cameron KL, et al. Return to play and recurrent instability after in-season anterior shoulder instability: a prospective multicenter study.

American Journal of Sports Medicine, 2014 · View source

Bone stress injuries: return to sport depends on the site — about 44 days for the posteromedial shin and 56 for the fibula, against 107 days for the neck of the femur and 127 for the navicular.

Hoenig T, Eissele J, Strahl A, et al. Return to sport following low-risk and high-risk bone stress injuries: a systematic review and meta-analysis.

British Journal of Sports Medicine, 2023 · View source

Lumbar disc herniation: a mean of 4.11 months to return with conservative treatment and 5.19 months after discectomy, in elite athletes.

Sedrak P, Shahbaz M, Gohal C, et al. Return to Play After Symptomatic Lumbar Disc Herniation in Elite Athletes: A Systematic Review and Meta-analysis of Operative Versus Nonoperative Treatment.

Sports Health, 2021 · View source

Spondylolysis (pars stress fracture): return to sport at a mean of 4.6 months with conservative management and 6.8 months after surgery.

Grazina R, Andrade R, Santos FL, et al. Return to play after conservative and surgical treatment in athletes with spondylolysis: A systematic review.

Physical Therapy in Sport, 2019 · View source

The VO₂ max scale, and why it shifts with age and sex rather than being one set of numbers for everybody.

Kaminsky LA, Arena R, Myers J. Reference Standards for Cardiorespiratory Fitness Measured With Cardiopulmonary Exercise Testing: Data From the Fitness Registry and the Importance of Exercise National Database (FRIEND).

Mayo Clinic Proceedings, 2015 · View source

The resting heart-rate scale, and the point at which a low resting rate is a question for a doctor rather than a training result.

Nanchen D. Resting heart rate: what is normal?

Heart, 2018 · View source

The HRV scale, in the SDNN measure Apple Health reports — and the spread between healthy people that is the reason the app tells you to trust your own trend over the band.

Nunan D, Sandercock GR, Brodie DA. A quantitative systematic review of normal values for short-term heart rate variability in healthy adults.

Pacing and Clinical Electrophysiology, 2010 · View source

The heart-rate recovery scale, including the 12 bpm figure at the bottom of it — that is this study’s threshold, not a round number we chose.

Cole CR, Blackstone EH, Pashkow FJ, Snader CE, Lauer MS. Heart-rate recovery immediately after exercise as a predictor of mortality.

New England Journal of Medicine, 1999 · View source

Aerobic durability as a measure worth tracking, and the drift threshold the scale is drawn around.

Maunder E, Seiler S, Mildenhall MJ, Kilding AE, Plews DJ. The Importance of ‘Durability’ in the Physiological Profiling of Endurance Athletes.

Sports Medicine, 2021 · View source

The sleep scale, which is athlete guidance rather than general adult guidance — which is why 7–8 hours sits mid-scale and not at the top.

Walsh NP, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations.

British Journal of Sports Medicine, 2021 · View source

Long intervals at 95–100% of your maximal aerobic speed in the off-season — the format elite programs use to raise aerobic power — paced from your own 2km.

Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle: Part I: cardiopulmonary emphasis.

Sports Medicine, 2013 · View source

Short intervals (15s on / 15s off, 30s / 30s) above maximal aerobic speed, repeat sprints and game-based work, and how each loads the body differently.

Buchheit M, Laursen PB. High-intensity interval training, solutions to the programming puzzle. Part II: anaerobic energy, neuromuscular load and practical applications.

Sports Medicine, 2013 · View source

A weekly exposure to near-maximal speed in every phase, including in-season, because regular maximal-velocity running was linked to lower injury risk.

Malone S, Roe M, Doran DA, et al. High chronic training loads and exposure to bouts of maximal velocity running reduce injury risk in elite Gaelic football.

Journal of Science and Medicine in Sport, 2017 · View source

High-speed running that builds steadily rather than arriving in spikes, and max-velocity intensity that climbs from 80% to 95% across the off-season.

Duhig S, Shield AJ, Opar D, et al. Effect of high-speed running on hamstring strain injury risk.

British Journal of Sports Medicine, 2016 · View source

Repeat-sprint sets — sprints off a short clock with incomplete recovery — as the field-sport conditioning quality in off-season and pre-season.

Spencer M, Bishop D, Dawson B, et al. Physiological and metabolic responses of repeated-sprint activities: specific to field-based team sports.

Sports Medicine, 2005 · View source

Football conditioning built around what an Australian football game demands — repeated high-intensity efforts with contests between them, not steady distance.

Gray AJ, Jenkins DG. Match analysis and the physiological demands of Australian football.

Sports Medicine, 2010 · View source

A pre-season that builds its high-intensity load week on week, because the high-risk periods for non-contact injury in AFL pre-seasons are tied to how workload rises.

Colby MJ, Dawson B, Heasman J, et al. Preseason Workload Volume and High-Risk Periods for Noncontact Injury Across Multiple Australian Football League Seasons.

Journal of Strength and Conditioning Research, 2017 · View source

Training hard and building physical qualities steadily — avoiding sharp jumps in load — rather than training less to stay safe.

Gabbett TJ. The training-injury prevention paradox: should athletes be training smarter and harder?

British Journal of Sports Medicine, 2016 · View source

Repeat-effort sets for rugby league and union — sprint, hit the ground, get up, sprint again — because those passages relate to tries scored and conceded.

Gabbett TJ, Gahan CW. Repeated High-Intensity Effort Activity in Relation to Tries Scored and Conceded during Rugby League Match-Play.

International Journal of Sports Physiology and Performance, 2016 · View source

In-season conditioning cut to a maintenance dose: aerobic power was maintained when training duration was reduced, as long as intensity was kept.

Hickson RC, Kanakis C Jr, Davis JR, et al. Reduced training duration effects on aerobic power, endurance, and cardiac growth.

Journal of Applied Physiology, 1982 · View source

Why the in-season dose keeps its intensity and cuts its volume — reducing training intensity is what lost aerobic power.

Hickson RC, Foster C, Pollock ML, et al. Reduced training intensities and loss of aerobic power, endurance, and cardiac growth.

Journal of Applied Physiology, 1985 · View source

In-season volume at about 60% of your build, at the same intensity, and lighter testing weeks — reducing volume while keeping intensity is what best preserved performance.

Bosquet L, Montpetit J, Arvisais D, et al. Effects of tapering on performance: a meta-analysis.

Medicine & Science in Sports & Exercise, 2007 · View source

An in-season week periodised around the game: the game is the hardest session, conditioning tops up the rest, and the day after is recovery.

Juhari F, Ritchie D, O'Connor F, et al. The Quantification of Within-Week Session Intensity, Duration, and Intensity Distribution Across a Season in Australian Football Using the Session Rating of Perceived Exertion Method.

International Journal of Sports Physiology and Performance, 2018 · View source

Court-based conditioning for basketball and netball — short, repeated bursts and changes of direction rather than distance.

Stojanović E, Stojiljković N, Scanlan AT, et al. The Activity Demands and Physiological Responses Encountered During Basketball Match-Play: A Systematic Review.

Sports Medicine, 2018 · View source

Matching each sport's conditioning to its own movement demands — sprint distances, accelerations and changes of direction differ between codes.

Taylor JB, Wright AA, Dischiavi SL, et al. Activity Demands During Multi-Directional Team Sports: A Systematic Review.

Sports Medicine, 2017 · View source

Acceleration and maximal-velocity work done fresh, with full recovery between efforts — speed is trained, not conditioned.

Haugen T, Seiler S, Sandbakk Ø, et al. The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature.

Sports Medicine – Open, 2019 · View source

Game-based conditioning — training the engine in the sport's own patterns, with the ball where it fits.

Hill-Haas SV, Dawson B, Impellizzeri FM, et al. Physiology of small-sided games training in football: a systematic review.

Sports Medicine, 2011 · View source

Sleep recommendations for athletes, and why sleep is weighted so heavily in your readiness score.

Walsh NP, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations.

British Journal of Sports Medicine, 2021 · View source

Recovery, monitoring and the limits of what wearable signals can tell you.

Soligard T, et al. IOC consensus statement on load in sport and risk of injury.

British Journal of Sports Medicine, 2016 · View source

Comparing your HRV to your own rolling baseline rather than to anyone else's numbers, and reading a sustained drop as accumulated fatigue.

Plews DJ, Laursen PB, Stanley J, Kilding AE, Buchheit M. Training adaptation and heart rate variability in elite endurance athletes: opening the door to effective monitoring.

Sports Medicine, 2013 · View source

Using resting heart rate against your own baseline when HRV isn't available, and why one day's reading on its own means very little.

Buchheit M. Monitoring training status with HR measures: do all roads lead to Rome?

Frontiers in Physiology, 2014 · View source

How much a change in resting heart rate or HRV can actually tell you about training status — the reason readiness nudges a session rather than overhauling it.

Bellenger CR, et al. Monitoring Athletic Training Status Through Autonomic Heart Rate Regulation: A Systematic Review and Meta-Analysis.

Sports Medicine, 2016 · View source

Rugby union match running rate and high-speed running (16 km/h and above) per minute, by position, from a professional Super Rugby team.

Olsen P et al. Running demands in club, regional, national, and international provincial New Zealand rugby union competitions.

Frontiers in Sports and Active Living, 2022 · View source

Rugby union match top speed by position (the mean of each position’s players).

Reardon C, Tobin DP, Delahunt E. Application of individualized speed thresholds to interpret position specific running demands in elite professional rugby union: a GPS study.

PLoS One, 2015 · View source

Rugby union best training top speed by positional group.

Bevan T et al. A game for all shapes and sizes? Changes in anthropometric and performance measures of elite professional rugby union players 1999–2018.

BMJ Open Sport & Exercise Medicine, 2022 · View source

AFL match running rate, high-speed running (14.4–20 km/h), high-speed efforts and high accelerations per minute for midfielders, general forwards and defenders, and small forwards.

Kelly SJ et al. Match-play movement and metabolic power demands of elite youth, sub-elite and elite senior Australian footballers.

PLoS One, 2019 · View source

Women’s rugby union match running rate, top speed and running above 5.5 m/s, by position, from an international (Women’s Six Nations) team — the top of the women’s game.

Nolan D, Curran O, Brady AJ. Physical match demands of international women’s rugby union: a three-year longitudinal analysis of a team competing in the Women’s Six Nations Championship.

Journal of Functional Morphology and Kinesiology, 2023 · View source

Rugby league match running rate and running above 5.5 m/s for forwards, halves and fullbacks, and backs, from every Super League club.

Rennie G et al. Longitudinal changes in Super League match locomotor and event characteristics: a league-wide investigation over three seasons in rugby league.

PLoS One, 2021 · View source

The general fitness standard: the 90th percentile of VO₂ max for your age and sex.

Kaminsky LA, Arena R, Myers J. Reference standards for cardiorespiratory fitness measured with cardiopulmonary exercise testing: data from FRIEND.

Mayo Clinic Proceedings, 2015 · View source

Why speed from a watch can read lower than the 10 Hz GPS units professionals wear, especially for short sprints and accelerations.

Jennings D et al. The validity and reliability of GPS units for measuring distance in team sport specific running patterns.

International Journal of Sports Physiology and Performance, 2010 · View source