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107. FASTER VS SLOWER MARATHONERS: DIFFERENCES IN LOW, MEDIUM AND HIGH INTENSITY TRAINING VOLUME
In a very debated KIW Research Note (and relative infographic on social media), we saw that, when matching total work (read energy expenditure), zone 2…
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106. DOUBLE-THRESHOLD DAYS: EFFECTS ON PHYSIOLOGICAL STRESS AND RECOVERY
In the last years, the Norwegian Double-Threshold Days have become very popular.
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105. SINGLE VS MULTIPLE DAILY TRAINING SESSIONS: SIMILAR AEROBIC ADAPTATIONS WHEN TOTAL DAILY WORKLOAD IS THE SAME
In the last years, the Norwegian Double-Threshold Days have become very popular.
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104. SHORT SPRINTS/ACCELERATIONS WITH LONG RECOVERY PROVIDE A NEUROMUSCULAR STIMULUS WITHOUT METABOLIC OR CARDIOVASCULAR STRESS
Balance between load and recovery and hard vs easy days is one of the most important basic concept of a successful endurance training plan.
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September 2025

103.THE BEST WAY TO COMBINE ALTITUDE AND HEAT TRAINING
To date (September 2025), the two environmental stimuli that, if performed regularly for several weeks, are capable of increasing aerobic adaptations…
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102. REGULAR LONG-TERM POST-TRAINING COLD WATER IMMERSION DOESN'T AFFECT AEROBIC ADAPTATIONS
In some previous KiW Research Notes we saw that regular long-term heat exposure (both active and passive) can boost aerobic adaptations and so…
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101. THE TALLER AND STRONGER YOU ARE, THE MORE EXOGENOUS CARBS YOU CAN USE
In one of the recent KIW Research Notes, we reported that during exercise personalised carbohydrates feeding strategies (grams per hour), based on…
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100. LOCAL (LEGS) PASSIVE HEAT EXPOSURE DOESN'T BOOST AEROBIC PERFORMANCE
In the previous KiW Research Notes, we saw a lot about the benefit of heat exposure:
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99. THE NEW FRONTIER OF CYCLING NUTRITION: PERSONALIZED CARBOHYDRATES DOSE DURING EXERCISE
Carbohydrate feeding during prolonged, strenuous exercise is beneficial for performance.
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98. REGULAR LONG TRAINING SESSIONS ARE ASSOCIATED WITH SUPERIOR DURABILITY
Durability indicates the capacity to decrease as less as possible the performance level during prolonged exercise.
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1. HOW TO PLAN HEAT TRAINING AFTER AN ALTITUDE CAMP FOR PEAK PERFORMANCE
KISWAPPLIED: A NEW FORMAT!
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97. HOT WATER IMMERSION CAN INCREASE HB-MASS AND ENDURANCE PERFORMANCE
In previous KisW Notes we saw a lot about the beneficial effect of heat to boost endurance performance.
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