Mo

Most people reach ketosis sooner by keeping carbs low, protein moderate, salt and fluids up, and doing light daily movement.

Fast fibers fire with speed and force for short bursts, while slow fibers resist fatigue and keep you moving steadily.

Zone 2 cycling speed depends on your steady power and the road, so “fast” is a range, not one number.

Top men run the 100 meter dash in under 10 seconds; many fit adults finish in the 12–15 second range.

A good 2 km run pace is steady and repeatable; aim for even splits, then pick it up in the last 400 m if you can.

A solid 2.4 km pace is one you can hold evenly; pick a goal time, then run the splits you can repeat.

A solid 3 km target sits in the 12–18 minute range for many runners, with your goal, terrain, and training setting the right pace.

Run your half marathon at a pace you can hold for 13.1 miles, usually close to your 10K pace plus 15–35 seconds per mile.

Your long run should feel easy enough to chat, often near Zone 2 or an RPE 3–4 for most of the miles.

A recovery run pace should stay easy enough for full-sentence talk, often around 60–70% of max heart rate.