Field Notes
Fitness writing for adults 35–55 who actually have a life.
Zone 2, strength after 40, adherence over perfection — and why every popular fitness app was built for someone 15 years younger than you.
- Training3 min read
Is Zone 2 Training Overhyped? An Honest Take for Adults Over 40
Zone 2 got a huge wave of hype, then a backlash calling it overrated. Neither take is right. Here's the honest version.
Read article → - Training3 min read
Zone 2 for Beginners: Should You Wait Until You're Fitter? (No)
You don't need a base fitness level to start Zone 2 — you need Zone 2 to build the base. Here's why beginners should start there, not after.
Read article → - Training5 min read
Zone 2 vs HIIT After 40: What Actually Burns Fat (and What Builds VO2 Max)
Zone 2 burns the highest percent fat. HIIT burns more total calories. VO2 max only responds to one of them. Here's the chart that untangles it.
Read article → - Adherence8 min read
The 21-Day Habit Myth: What the Science Actually Says About Building Fitness Routines
You've heard it takes 21 days to form a habit. The actual research says the median is 66 days — and for exercise habits, it's longer. Here's what that means for how you build a fitness routine.
Read article → - Adherence8 min read
The Single Notification That Lifted Workout Adherence by 36% (And What It Means for Your Fitness App)
A 2021 mHealth study found that a single 30-minute advance notification before a scheduled workout lifted adherence from 63% to 86%. Here's what that finding means, and why most apps get notifications completely wrong.
Read article → - Adherence9 min read
Why Fitness Motivation Isn't Your Problem (And What Actually Is)
Lack of motivation is the most common explanation people give for quitting fitness programs. Self-determination theory research suggests the real problem is something different — and more fixable.
Read article → - Training11 min read
How Much Should You Actually Train in Your 40s? Volume Landmarks Explained
Most training advice is either too much (designed for 25-year-olds with unlimited recovery) or too little (generic 'just move' advice). Here's the evidence-based framework for finding your actual optimal training volume after 40.
Read article → - Adherence6 min read
Bad Weeks Are Not Failures: The Math on Imperfect Fitness Adherence
The most common reason adults 35–55 quit fitness programs isn't lack of effort — it's reactive quitting after one bad week. Here's what the data shows about imperfect adherence, and why consistency over months beats perfection over weeks.
Read article → - Training9 min read
Why Training to Failure Is the Wrong Goal After 35 (The Case for Reps in Reserve)
Training to failure is popular, but for adults over 35 it's one of the highest-injury-risk approaches with limited extra benefit. Here's the evidence-based alternative — and why stopping 1–3 reps short produces nearly identical muscle growth with significantly less cost.
Read article → - Training12 min read
Strength Training in Your 40s: The Complete Guide to Building Muscle After 40
Building muscle after 40 is slower than it was at 25 — but it's not the lost cause most people assume. Here's what the science says, what's different, and how to structure your training for long-term results.
Read article → - Adherence8 min read
Why Every Fitness Routine You've Started Has Failed (It's Not You)
Most people explain a fitness quit as a motivation problem. The research says otherwise — it's a design problem. Here's what's actually causing the pattern, and what changes it.
Read article → - Adherence10 min read
Why You Quit Your Fitness App in Month 4 (The Research Is Embarrassing)
Most fitness app users quit around month 4. This isn't a willpower problem — it's a product design problem. Here's what the research says, and what an app built for real adherence looks like.
Read article → - Training10 min read
Zone 2 Training After 40: A Complete Guide (No Garmin Required)
Zone 2 is one of the highest-leverage things you can add after 40 — and you don't need a Garmin to do it right. Here's the no-gear guide.
Read article → - Industry11 min read
Why Fitness Apps Are Built for 25-Year-Olds, Not 40
Peloton, Fitbod, Strava, MyFitnessPal — the biggest names in fitness tech were designed around users who are younger, faster, and working with different biology. Here's what they got wrong, and what actually works.
Read article →