ON YOUR BIKE

EDITOR’S LETTER

At time of writing, gyms in the UK remain out

BECOME A LEGEND

STRAVA’S EFFORT RATHER THAN SPEED

15 MINUTES WITH… ADVENTURER LEVISON WOOD

“I’ve travelled across 110 countries over the past decade, and

Updates

FOR TEN REASONS INDOOR ROWING IS THE PERFECT FORM OF

3 WAYS TO... IMPROVE YOUR SPEED ENDURANCE

Run stronger for longer with these stamina-boosting sessions

OPENING UP

Sheffield Wednesday defender Sam Hutchinson has spoken about his battle

AI Assessment

SOFTWARE DEVELOPERS AND DATA SCIENTISTS – INCLUDING RESEARCHERS FROM THE

BLIND LUCK

Investing in black-out blinds or reaching for a sleep mask

JOIN THE CLUB

Nothing beats putting in the miles when it comes to

A YEAR IN OUR LIVES

Charities and other bodies are trying to assess the impact

TAKE THE HEAT

Short-term heat training can significantly boost athletic performance without jeopardising

SWING INTO GEAR

THE PERFECT SOCIALLY DISTANCED SPORT, GOLF ALSO OFFERS TANGIBLE BENEFITS FOR BODY AND MIND

YOGA MADE EASY

Gemma Naylor demonstrates some beginner-friendly poses for any level of flexibility to relieve stress and enhance recovery

USE THE FORCE

ACTIV5 PALM-SIZED APP THAT PAIRS ISOMETRIC EXERCISES WITH GAMIFIED FITNESS

TOP TRUNKS

Dive into summer with the latest swim shorts primed for the beach and beyond

RECOVERY REVOLUTION

The best high-tech tools to help you recover as hard as you train

TURN UP THE HEAT

Fire up your fitness this summer with easy-to-implement strategies for size, stamina, strength and wellbeing

LIFE’S A BEACH

John Silcox jumps on board with the Royal Lifeboat Institution (RNLI) to get a sense of the fitness and fearlessness required to keep Britain’s coastline safe

FILL YOUR BOOTS

MAKE THE MOST OF ON HOME SOIL BY GETTING OUT INTO THE GREAT OUTDOORS HIKING ONE OF THE MANY STUNNING THE UK HAS TO OFFER

Running Retreats

As the world slowly returns to its feet, author Adharanand Finn suggests you should return to yours too, by lacing up your trainers and making your next getaway a running adventure

SPRINT STAR

MARK SPRINTER IN THE HISTORY OF THE TOUR DE FRANCE. HE TELLS MF ABOUT THE TRAINING, DIET AND SCIENCE BEHIND HIS SENSATIONAL SUCCESS

MAN ON A MISSION

WOW HYDRATE ambassador Ant Middleton, special forces veteran and chief instructor on Channel 4’s SAS: Who Dares Wins, reveals how to face fear, prioritise positivity and create a fitness routine that’s built to last

HYDRATION REDEFINED

WOW HYDRATE’s innovative Push Cap technology allows you to get maximum benefit from its range of performance-focused drinks

SUNSHINE VITAMIN

NUTRITIONIST TJ WATERFALL SHEDS SOME LIGHT ON THE SUPPLEMENT TO TAKE WHEN THE SUN DON’T SHINE

Summer salads

Try these light but loaded lunches from Niall Kirkland, primed to feed your muscles and fast-track fat loss

Need-to-Know NUTRITION

From sugar intake to gluten intolerance, performance nutritionist Dr Laurent Bannock gives the no-nonsense answers to your food-related questions

CLEAN FUEL

Power your performance with these low-suger high-energy drink options

THE HIIT LIST

SORT YOUR TABATA FROM YOUR EMOM WITH MF ’S GUIDE TO FIVE OF THE MOST EFFECTIVE TYPES OF HIGH-INTENSITY INTERVAL TRAINING

SUMMER SHRED

Build lean muscle with this three-day sample from The Movement Blueprint’s PERFORMANCE programme, devised by founder and coach Harvey Lawton

AMPLIFY YOUR ABS

Embrace instability with this challenging circuit that forces your core to stay strong – all you need is a pair of dumbbells and a gym ball

SHORT AND SHARP

Fire up your metabolism and send fat stores into hiding, with this fast and furious Tabata session from PT James Stark

CALL TO ARMS

Grow your guns from home with six dumbbell exercises to pump up your biceps, triceps and forearms

SHOULDER SCULPT

Build a rock-solid upper body with this quick kettlebell session from fitness coach Dan Fallon

TO BE AN ULTRA-ENDURANCE CYCLIST

THE RECORD-BREAKER WHO CYCLED 18,000 MILES AROUND THE WORLD IN 78 DAYS REVEALS SOME OF THE DEMANDS OF BIG-DISTANCE BIKING

REASONS TO ROW

MATTHEW TARRANT, MULTIPLE WORLD CHAMPION AND FOUNDER OF ROWELITE, EXPLAINS WHY THE ROWING MACHINE IS THE PERFECT TOOL TO TRANSFORM YOUR FITNESS

SWEAT SETS

Work hard, feel great with this all-out full-body circuit from Eastnine coach