Knowledge Hub

Understand the mechanism first.

The Knowledge Hub is the library that ships inside Intentra — plain-English articles on training, nutrition, and body metrics that explain how things actually work before telling you what to do about them. Every article is free to read, here and in the app.

General

Foundational2 min read

Tracking without overthinking accuracy

Foundational3 min read

Trends, noise, and single-day readings

Foundational2 min read

Consistency without streaks

Foundational3 min read

How to restart after a disrupted week

Exercise

Foundational3 min read

How progressive overload actually works

Foundational3 min read

Sets, reps, and rest: what the numbers mean

Foundational3 min read

The three training variables you actually control

Foundational2 min read

Why compound movements sit at the base of most programmes

Foundational3 min read

Zone 2 cardio: what it is and why it earns its place

Foundational2 min read

Minimum effective dose: the smallest useful training week

Foundational3 min read

Steps, NEAT, and sedentary time

Advanced3 min read

Deloads: the physiology of planned recovery

Advanced3 min read

RIR: training close to failure without reaching it

Advanced4 min read

Periodisation models: linear, undulating, and block

Advanced3 min read

The mobility floor: what it is and why strength depends on it

Nutrition

Foundational4 min read

Energy balance: the one principle everything else sits under

Foundational4 min read

What macros actually do

Foundational3 min read

Protein: how much, when, and why it matters more than most things

Foundational2 min read

Meal timing: what the research actually says

Foundational3 min read

Fasting, eating windows, and the overnight fast

Foundational2 min read

How to read a nutrition label without overthinking it

Foundational3 min read

Fibre, plants, and food quality: the quiet foundation

Foundational3 min read

Satiety signals and why some foods fill you up differently

Advanced3 min read

Carbohydrate periodisation: matching intake to training demand

Advanced4 min read

Refeeds and diet breaks: the physiology of metabolic adaptation

Advanced3 min read

Alcohol, sleep, recovery, and energy balance

Advanced3 min read

Sodium, potassium, and blood pressure

Foundational3 min read

How to think about supplements: a framework before you spend anything

Foundational3 min read

Creatine monohydrate: what it does and who benefits

Foundational2 min read

Protein powder: food or supplement?

Advanced5 min read

Vitamin D, Omega-3, and Magnesium: a practical guide to the common three

Body

Foundational3 min read

Body weight, waist, and body composition: what each can and cannot tell you

Foundational3 min read

Blood pressure basics: measurement, variability, and trend

Foundational4 min read

Blood tests 101: reference ranges, trends, and context

Foundational3 min read

Sleep and recovery signals: useful, not absolute

Foundational1 min read

VO₂ max and cardio fitness: what the number means

Foundational4 min read

Why these blood markers — and what we left out

Foundational4 min read

What to ask your doctor when requesting blood tests

Foundational2 min read

Coronary artery calcium: what a CAC score tells you

Foundational4 min read

Cardiovascular metrics: what each signal tells you