Training myths

A popular idea isn't necessarily wrong, nor necessarily right. Each page sets out what research says, what is still debated, and the sources.

• “220 minus your age is your max heart rate.”A rough formula, and a more reliable one on average.
• “Stretching prevents muscle soreness.”What controlled trials show.
• “Easy endurance alone is enough to improve.”A way of splitting intensity, not a magic formula.

Allure+ is a training aid, not medical advice. If in doubt about your health, see a professional.