ZEALO LEARN
The science behind smarter training
Open-access modules covering the entire spectrum of health and fitness: training foundations, exercise technique, nutrition and supplements, cardio, body composition, women's health across every life stage, recovery, and longevity. Every article cites its sources. No signup, no paywall.
All Modules
Module 1Training Foundations
Where to start, how long results take, and the principles every lifter needs before touching a program. Progressive overload, RPE, rest, warm-ups, compound lifts, tempo, and the neuroscience of muscle activation, from first principles.
Module 2Training Splits & Programs
How to structure your training week. Full body, upper/lower, PPL, bro splits, 5x5, German Volume Training, conjugate method, and periodization, with the logic behind every approach.
Module 3Exercise Technique
Step-by-step technique guides for the big lifts (squat, deadlift, bench, overhead press, RDL, hip thrust, pull-ups) and evidence-ranked exercise lists for every major muscle group.
Module 4Nutrition Science
From TDEE calculation to macro splits, protein timing, intermittent fasting, carb cycling, micronutrients, gut health, and the science of deficits and surpluses. Everything you need to fuel performance and recovery.
Module 5Supplements & Ergogenics
What the evidence actually supports. Creatine (including for women), how much protein you need, whey vs. casein vs. plant powders, caffeine and pre-workout, and a tiered list of what works and what is marketing.
Module 6Body Composition & Metrics
Go beyond the scale. Body fat percentage, DEXA scans, fat-free mass, visceral fat, recomposition, cutting, bulking, GLP-1 medications, and maintenance. Learn to measure and change what actually matters.
Module 7Cardio & Conditioning
Zone 2, VO2 max, cardio vs. weights for fat loss, how much cardio you can do while building muscle, and why walking beats HIIT for most people. Evidence-based conditioning for lifters.
Module 8Cycle, Hormones and Women's Health
What the research actually supports about training across the menstrual cycle and every later life stage, and why symptoms and logged performance beat calendar phases. Covers period training, cycle syncing hype vs. evidence, recovery, nutrition, hormonal contraceptives, iron, PCOS, postpartum return, perimenopause, menopause, bone density, and where a clinician takes over.
Module 9Zealo App Mastery
Get the most out of what the app actually ships: workout logging, trainer program import, PDF reports, widgets, Apple Health, and progress photos. Guides describing behaviour we cannot confirm in the current build say so.
Module 10Health & Recovery
How Zealo reads the signals your watch records: recovery, strain, stress, sleep, HRV, resting heart rate, respiratory rate, blood oxygen, wrist temperature, exercise minutes, heart-rate zones, and turns them into scores against your own baseline. Plus the activity metrics (steps, energy, distance) and how to train when you have no wearable at all.
Module 11Recovery & Longevity
Muscle soreness, stretching and mobility, overtraining vs. overreaching, sauna and cold plunge, sleep optimization, and why strength training is the best investment in a long, capable life.
FREE TOOLS
Calculators built on the evidence
TDEE Calculator
Your maintenance calories from the Mifflin-St Jeor equation and an honest activity multiplier.
Macro Calculator
Protein, carbohydrate and fat targets built from your calories and goal, protein first.
1RM Calculator
Estimate your one-rep max from any set of 2 to 10 reps, with Epley and Brzycki side by side.
Protein Calculator
Daily protein in grams from your body weight, goal and training, using the evidence-based per-kilogram ranges.
Body Fat Calculator
Estimate body fat percentage from tape measurements with the U.S. Navy circumference method.
Keep learning.
Start with progressive overload and plateaus, or go straight to the decisions: turning a log into a next step, knowing when to hold, and choosing between more weight, more reps, and a deload.