Quick Reference Cards

Handy reference cards you can download and keep. Perfect for the gym, the track, or the road.

Warm-Up Routine

  • Light Cardio: 5 mins — brisk walk, jog, or cycle
  • Arm Circles: 10 forward, 10 backward
  • Leg Swings: 10 each leg, front-to-back and side-to-side
  • Hip Circles: 10 each direction
  • Bodyweight Squats: 10 reps, controlled tempo
  • Walking Lunges: 10 steps total
  • Cat-Cow Stretch: 8 reps, flow with breath

Cool-Down Stretches

  • Hamstring Stretch: 30 secs each leg
  • Quad Stretch: 30 secs each leg
  • Chest Opener: 30 secs — clasp hands behind back
  • Shoulder Cross-Body: 20 secs each arm
  • Hip Flexor Stretch: 30 secs each side, kneeling lunge
  • Calf Stretch: 20 secs each leg against a wall
  • Child's Pose: 30-60 secs, deep breathing

Beginner Full-Body Workout

  • Goblet Squat: 3 x 10 reps
  • Press-Ups: 3 x 8-12 reps (knees if needed)
  • Dumbbell Row: 3 x 10 each arm
  • Romanian Deadlift: 3 x 10 reps
  • Overhead Press: 3 x 8 reps
  • Plank Hold: 3 x 20-30 secs

Running Pace Guide

  • Easy / Recovery: Can hold a full conversation
  • Steady / Aerobic: Can speak in short sentences
  • Tempo: Comfortably hard — a few words only
  • Threshold: Challenging — single words at most
  • Interval: Hard effort — 1-4 min bursts
  • Sprint: All-out — 10-30 sec max efforts

Cycling Training Zones

  • Zone 1 — Recovery: Very easy, active recovery
  • Zone 2 — Endurance: All-day pace, fat burning
  • Zone 3 — Tempo: Moderate effort, sustainable
  • Zone 4 — Threshold: Hard, 20-60 min sustainable
  • Zone 5 — VO2 Max: Very hard, 3-8 min efforts
  • Zone 6 — Anaerobic: Max effort, under 3 mins

Nutrition Quick Reference

  • Protein: 1.6-2.2g per kg bodyweight for muscle
  • Carbs: Primary fuel — don't fear them
  • Fats: Essential — 0.8-1g per kg minimum
  • Hydration: 2-3 litres daily, more when training
  • Pre-Workout: Carb-focused meal 1-2 hrs before
  • Post-Workout: Protein + carbs within 1-2 hrs