Tools & Apps

1. General Fitness & Multi-Sport Tracking
   • Apple Fitness – Integrated with Apple Watch for comprehensive health tracking.
   • iPhone Health App – Tracks steps, heart rate, and integrates with other fitness apps.
   • Google Fit – Android’s health tracking app, syncing with various wearables.
   • Strava – Popular for running and cycling, offering GPS tracking and social features.
   • Runkeeper – Running-focused app with training plans and pace tracking.
   • Garmin Connect – Works with Garmin devices for detailed fitness analytics.
   • Fitbit App – Syncs with Fitbit devices for activity, sleep, and heart rate tracking.
2. Running
   • Nike Run Club – Offers guided runs, coaching, and community challenges.
   • Adidas Running (formerly Runtastic) – GPS tracking, training plans, and stats.
   • MapMyRun – Tracks routes, pace, and integrates with Under Armour gear.
3. Cycling
   • Zwift – Virtual cycling platform for indoor training.
   • Wahoo Fitness – Works with Wahoo sensors for cycling analytics.
   • Komoot – Great for route planning and navigation for outdoor cycling.
   • TrainerRoad – Focused on structured cycling training.
4. Swimming
   • MySwimPro – Provides swim workouts and technique improvement.
   • Swim.com – Tracks swim metrics and integrates with smartwatches.
   • Garmin Swim – Specialized for swim tracking with Garmin devices.
5. Hiking & Mountain Climbing
   • AllTrails – Maps and tracks hiking routes with difficulty ratings.
   • Gaia GPS – Advanced mapping for hiking and climbing.
   • PeakVisor – Identifies mountain peaks and provides elevation data.
6. Skiing & Cross-Ski
   • Ski Tracks – GPS tracking for skiing and snowboarding.
   • Slopes – Tracks ski runs, speed, and elevation.
   • Nordic Ski Lab – Focused on cross-country skiing analytics.
7. Yoga & Stretching
   • Down Dog – Customizable yoga sessions.
   • Yoga Studio – Offers guided yoga classes.
   • Pocket Yoga – Great for learning poses and sequences.
   • Fitness & Flow - online or personal classes (UK only)

Sports Activities

1. Running
   • Best Techniques: Proper posture, midfoot strike, cadence control, breathing techniques, arm movement.
   • Shoes: Neutral vs. stability shoes, cushioned vs. minimalist, trail vs. road running shoes.
   • Training: Interval training, long-distance endurance runs, hill sprints, tempo runs.
   • Stretching: Dynamic stretches (leg swings, high knees), static stretches (quad stretch, hamstring stretch).
   • Yoga: Poses for runners—Downward Dog, Pigeon Pose, Warrior II, Reclining Twist2.
2. Cycling
   • Best Techniques: Proper bike fit, pedaling efficiency, gear shifting, posture, breathing control.
   • Shoes: Clipless vs. flat pedals, stiff soles for power transfer, ventilation for comfort.
   • Training: Endurance rides, sprint intervals, hill climbs, cadence drills.
   • Stretching: Hip flexor stretch, hamstring stretch, calf stretch, spinal twists.
   • Yoga: Poses for cyclists—Pigeon Pose, Cobra Pose, Child’s Pose, Locust Pose5.
3. Swimming
   • Best Techniques: Streamlining, breathing control, stroke efficiency, kick technique.
   • Shoes: Water shoes for open-water swimming, fins for training.
   • Training: Interval sets, endurance swims, technique drills, resistance training.
   • Stretching: Shoulder mobility exercises, chest openers, ankle flexibility drills.
   • Yoga: Poses for swimmers—Face-Down Shoulder Stretch, Locust Pose, Cobra Pose8.
4. Hiking
   • Best Techniques: Proper pacing, foot placement, hydration strategies, backpack weight distribution.
   • Shoes: Hiking boots vs. trail runners, waterproofing, ankle support.
   • Training: Strength training for legs, endurance hikes, elevation gain practice.
   • Stretching: Hip flexor stretch, quad stretch, calf stretch, spinal mobility.
   • Yoga: Poses for hikers—Low Lunge, Standing Forward Fold, Downward Dog11.
5. Mountain Climbing
   • Best Techniques: Rope management, grip strength, foot placement, breathing control.
   • Shoes: Climbing shoes—aggressive vs. neutral, sticky rubber soles.
   • Training: Grip strength exercises, endurance climbing, core stability drills.
   • Stretching: Shoulder mobility, wrist flexibility, hamstring stretch.
   • Yoga: Poses for climbers—Puppy Pose, Hands and Knees Stretch, Warrior II14.
6. Cross-Ski
   • Best Techniques: Glide efficiency, pole usage, weight transfer, balance control.
   • Shoes: Cross-country ski boots—classic vs. skate style.
   • Training: Interval skiing, endurance sessions, strength training.
   • Stretching: Hip flexor stretch, quad stretch, ankle mobility drills.
   • Yoga: Poses for cross-skiers—Low Lunge, Pigeon Pose, Bridge Pose171921.
7. Normal Ski
   • Best Techniques: Carving turns, weight distribution, edge control, stance balance.
   • Shoes: Ski boots—flex rating, fit, warmth.
   • Training: Strength training for legs, balance drills, endurance skiing.
   • Stretching: Hamstring stretch, quad stretch, ankle mobility.
   • Yoga: Poses for skiers—Warrior II, Downward Dog, Pyramid Pose23.
8. Yoga & Stretching
   • Flexibility Poses: Cat-Cow, Puppy Pose, Downward Dog, Pigeon Pose.
   • Strength Poses: Warrior II, Locust Pose, Cobra Pose.
   • Recovery Poses: Reclining Twist, Child’s Pose, Legs Up the Wall.
   • Breathing Techniques: Diaphragmatic breathing, alternate nostril breathing.
   • Stretching Routines: Dynamic warm-ups, static cool-downs, mobility drills