Blog
Training smarts, dev stories, and Flotti opinions.
Teaching an AI to Coach
Flotti reads your actual training data before giving advice. Here's how the prompt engineering and context assembly works.
The Cross-Training Cheat Code
Flotti's take: the athletes who improve fastest aren't the ones who run the most. They're the ones who do the most different things.
Strength Training Won't Slow You Down
Runners avoid the gym like it's contagious. But the evidence is clear: lifting makes you faster, more durable, and harder to break.
Swimming: Into the Deep End
You've thought about it. Maybe for triathlon, maybe for cross-training, maybe because your physio said so. Here's what getting into swimming actually looks like — from someone who can barely do a length.
Cycling: The Runner's Secret Weapon
You don't have to love Lycra. But adding a bike to your training might be the easiest way to build fitness without beating up your legs.
Your Resting Heart Rate Is Talking. Are You Listening?
Flotti's take: that little number your watch records while you sleep is the cheapest, most reliable early warning system in all of sports science.
Training Load: The Number That Predicts Injuries
You can't feel overtraining until it's too late. But there's a metric that sees it coming weeks ahead — and most runners completely ignore it.
Stop Checking Your Pace Every 30 Seconds
Flotti's rant: that obsessive glancing at your watch mid-run is making you slower, more anxious, and less in tune with your body.
Your Long Run Doesn't Have to Be a Death March
The long run is the most important session of the week. It's also the one most runners get wrong — by going too hard, too rigid, or too far.
Why Easy Runs Feel So Hard
You know you should run slower. So why does it feel like torture? The problem isn't your legs — it's your brain.
Rest Days Aren't Lazy
Flotti's hot take: skipping a run doesn't make you soft. It makes you faster. Here's the science and the vibes.
Heart Rate Zones, Explained Like You're Human
You've seen the colored bars on your watch. Zone 2, Zone 4, threshold. Here's what they actually mean — and why running in the right one matters more than running fast.
WTF is TSB?
Training dashboards love throwing acronyms at you. Flott translates them into three words you already understand: Fitness, Fatigue, and Form.
Hello, Flott
Why I'm building an AI training app at 2am — and why the world doesn't need another one (but maybe it does).