Tabata is the original HIIT protocol and comes with real sports science credentials. Back in the 1990s, Japanese researcher Dr. Izumi Tabata studied speed skaters using a very specific interval structure: 20 seconds of all-out effort, 10 seconds of rest, repeated 8 times. That's it. Four minutes total per block....
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My First Look at the Xero Shoes Women’s Mesa Summit
A few years back, I met the founder of Xero Shoes at an event, and we hit it off right away. He was passionate about footwear that works with your feet, not against them. Soon after, he sent me a pair to try, and I was hooked on the whole...
From Supercars to Super-Materials: The Carbitex Story
What do Swedish supercars, high-performance running shoes, and Brazilian jiu-jitsu have in common? They are all part of the incredible journey of Carbitex's founder, a company redefining what’s possible with carbon fiber. In a recent episode of the Hilary Topper on Air podcast, I had a fascinating conversation with the...
Why I Still Wake Up at 4 AM (Even When I Can’t Train)
My internal alarm goes off at 4 AM. It's dark. It's quiet. And here's the strange part: I don't have a single workout scheduled today. No swim, no bike, and no run. Nothing. So why am I awake? The Habit That Won't Let Go If you're an athlete, you know...
Week 8 of Total Knee Replacement: When Everything Goes Wrong
I've been putting off writing this one. Partly because I'm still processing it, and partly because it's hard to admit that recovery doesn't always move in a straight line. But if you're an athlete staring down surgery, or you're deep in your own comeback right now, I owe you the...
Lems ZenSpeed Review: My Weeks in the + and Lite
I own a lot of running shoes. But when both the Lems ZenSpeed+ and the ZenSpeed Lite showed up at my door, I felt something I hadn't felt in a while: pure excitement to lace up again. Here's the honest backstory. I've spent the last stretch recovering from a total...
NAKED Whey Protein in Chocolate and Vanilla Review
Every so often, you stumble on a product that instantly earns a permanent spot in your kitchen. For me, that just happened with NAKED Whey Protein by Naked Nutrition. I tried it the other day with a friend, and let me tell you, we were both blown away. This might...
Do You Bonk on the Run?
If you bonk on the run as a stand-alone or off the bike, then you won't want to miss today's podcast. (more…)
Why I Wrote Unlocking the Open Water Swim (And Why It Might Change Your Season)
I still remember my first open water start. Heart racing. Buoy looking impossibly far. The water below me, dark and unknowable. Everything I'd learned in the safety of my pool lane suddenly felt like it belonged to a different sport. If that sounds familiar, this post is for you. I...
Why is Oxia a Good Supplement to Take?
As you know, I'm not training right now. But I'm already thinking about the season ahead—and about the routine I lean on when I'm back in the water, on the bike, and pounding the pavement. When I'm deep in long-distance swim, bike, or run training, one of the products I...