Knowledge Hub
The premium resource for runners who want to train smarter.
Pillar guides, science explainers, interactive calculators and honest comparisons — from the team building KYN.
Pillar guides
The cornerstone guides — start here.
Pillar
The Complete Guide to Zone 2 Running
Zone 2 is the most-talked-about, least-understood training zone in endurance running. Here is what it actually is, how to find yours, and why most runners get it wrong.
12 min read
Pillar
The Complete Guide to Heart Rate Training
Heart rate is the single best window into how hard your body is actually working. Here is how to use it — and when to ignore it.
14 min read
Pillar
The Science of Threshold Training
Threshold work is the single most productive intensity for raising race-day fitness. Here is what it is, why it works, and how to fit it into a real week.
11 min read
Pillar
How to Train for Your First Marathon
Everything a first-time marathoner needs to know: how long to train, what each run is for, fuelling, race-day pacing, and what to do when life interrupts.
15 min read
Pillar
Everything You Need to Know About Running Recovery
Training does not make you fitter. Recovery does. Here is the complete picture: sleep, nutrition, HRV, easy days and what to actually do on rest days.
12 min read
Explore by topic
Training
How to structure runs that actually build fitness.
Heart Rate
Zones, thresholds, drift — and how to use them.
Recovery
Sleep, HRV, fuelling and load management.
Race Guides
Race-week protocols, pacing strategy and fuelling.
Beginner Running
Start running without breaking yourself.
Marathon
Train for 42.2 km without losing your life to it.
Ultra
Beyond the marathon: 50K, 100K, 100M.
Running Science
VO₂max, lactate, mitochondria — explained simply.
Gear
Watches, monitors, shoes — what matters and what doesn't.
Comparisons
How KYN stacks up against other running apps.
Calculators
Pace, zones, race time — interactive tools.
News & Research
What the latest endurance research actually means.
Latest essays
- recovery·8 min
What to Eat Before Running: A Practical Fueling Guide
Exactly what to eat 3 hours, 1 hour and 15 minutes before a run — plus the foods to avoid — for easy runs, long runs and races.
- heart-rate·5 min
5 Common Zone 2 Mistakes (and How to Fix Them)
Zone 2 is simple in principle and easy to get wrong in practice. These are the five mistakes we see most often.
- training·5 min
Zone 2 vs Tempo: What's the Difference?
Zone 2 is conversational. Tempo is comfortably hard. They train different systems and they should not be confused.
- heart-rate·6 min
How to Calculate Your Zone 2 Heart Rate
Four practical ways to find your Zone 2 — from a 20-minute test you can do this weekend to the gold-standard lactate test.
- heart-rate·12 min
The Complete Guide to Zone 2 Running
Zone 2 is the most-talked-about, least-understood training zone in endurance running. Here is what it actually is, how to find yours, and why most runners get it wrong.
- training·6 min
Strength Training for Runners: The Minimum Effective Dose
Two short sessions a week. Heavy. Compound. That is almost everything a runner needs from the gym.
Calculators
Interactive running tools.
Comparisons
How KYN compares to other running apps.
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KYN vs Runna
Runna is pace-led and beginner-friendly. KYN is physiology-led and adapts weekly to your body's signals.
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KYN vs Garmin Coach
Garmin Coach is a free, simple plan that nudges based on training status. KYN is a deeper, paid coach that reshapes every week from real recovery and feedback signals.
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KYN vs Strava
Strava is where you record and share runs. KYN is what tells you what to run and adapts it weekly. Most KYN users keep both.
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KYN vs Nike Run Club
Nike Run Club is fantastic guided audio runs and starter plans, all free. KYN is a structured, adaptive coach for runners building toward goals.
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KYN vs TrainingPeaks
TrainingPeaks is a powerful calendar and analysis tool, typically used with a human coach. KYN is the coach — the plan is generated and adapted by AI.
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KYN vs Runkeeper
Runkeeper tracks the run; KYN designs and adapts it. They solve different problems.
KYN
Try KYN free
Get an adaptive training plan built around your heart rate, RPE and recovery — not just pace.
Build your plan16 articles · 11 calculators · 6 comparisons