Training Guides for Runners and Cyclists
Practical guides on training conditions, air quality, and outdoor exercise. Learn how temperature, humidity, wind, rain, UV, and AQI affect your performance, and when conditions are right to train.
Featured Guide
Training Conditions Score Explained
How the 0–100 score combines AQI, temperature, humidity, wind, rain, and UV, and why factors interact.
Read GuideScore & Fundamentals
Training Conditions Score Explained
How the 0–100 score combines AQI, temperature, humidity, wind, rain, and UV, and why factors interact.
The Complete Guide to AQI for Runners
Deep dive into pollutants, thresholds, and how air quality affects your running performance.
Is It Safe to Run at This AQI?
Quick threshold lookup for every AQI level. Know when to run and when to stay indoors.
Best Time to Exercise for Air Quality
Daily and seasonal AQI patterns. Schedule runs and rides when the air is cleanest.
Weather & Environment
Training in Heat vs Cold: Temperature & Performance
How temperature (the second-biggest factor in your score) affects your body, and strategies for heat and cold.
Rain & Wind: When to Push Through, When to Stay In
A practical decision framework for precipitation and wind, two factors that shape your Training Conditions Score.
UV Index for Outdoor Athletes
Sun protection strategies for runners and cyclists. How UV factors into your score and when to time sessions.
How Humidity Impacts Your Run
Why humid air feels harder, how humidity interacts with temperature in the score, and what to do about it.
Air Quality Deep Dives
What Pollutant Is Driving My AQI?
Ozone vs PM2.5 vs NO₂: how to tell what’s behind the number and why it changes how runs feel.
AQI vs PM2.5 vs EU/US Scales
Convert confusing air-quality units and scales into clear training decisions.
WHO Guidelines vs. Safe-to-Run Thresholds
How WHO long-term air quality limits differ from real-time AQI thresholds for exercise decisions.
Why City AQI Is Misleading for Runners
One station, one number. Learn why air quality varies block by block along your route.
Winter Inversions: When Morning Air Is Worst
Why cold, calm mornings can trap pollution near the ground and how to plan around it.
After Rain: The Clean-Air Window
Rain can wash particles out. Here’s what usually happens in the hours after storms.
Routes & Cycling
Route Design for Clean Air: 10 Rules
Small route tweaks that cut exposure: arterials, street canyons, parks, wind corridors, and stoplights.
Check Air Quality Along Your Route
Upload GPX, import from Strava, or draw a route. See real-time AQI for every segment.
Air Quality for Cyclists & Commuters
Route choice matters more than timing. Find cleaner alternatives for your bike commute.
Commuter Cycling: Exposure vs Dose
A simple model: concentration × breathing rate × time, and how commuting choices change the math.
City Guides
Running & Air Quality in Berlin
Tiergarten, Grunewald, Tempelhofer Feld: best and worst areas for running in Berlin.
Running & Air Quality in London
Hyde Park, Richmond Park, Hampstead Heath and the traffic corridors London runners should avoid.
Running & Air Quality in Paris
Bois de Boulogne, Bois de Vincennes, Seine routes and how the Peripherique changes nearby air.
Running & Air Quality in Barcelona
Collserola, Montjuic, Ciutadella and how traffic, port activity, ozone and dust shape runs in Barcelona.
Running & Air Quality in New York
Central Park, Hudson River Greenway, Prospect Park, and the highway corridors NYC runners should avoid.
Running & Air Quality in Boston
Charles River Esplanade, Emerald Necklace, Middlesex Fells, and the highway corridors Boston runners should avoid.
Running & Air Quality in Chicago
Lakefront Trail, Lincoln Park, North Branch Trail: best and worst areas for running in Chicago.
Running & Air Quality in Los Angeles
Griffith Park, Marvin Braude Bike Trail, Palos Verdes, and the freeway corridors LA runners should avoid.
Running & Air Quality in Mexico City
Bosque de Chapultepec, Viveros de Coyoacán, Desierto de los Leones, and the altitude and contingencia alerts every runner should know.
Running & Air Quality in Madrid
Casa de Campo, Madrid Río, El Retiro, and the corridors Madrid runners should avoid.
Running & Air Quality in Rome
Villa Doria Pamphili, Villa Borghese, Parco dell'Appia Antica, and the corridors Rome runners should avoid.
Running & Air Quality in Vienna
Prater Hauptallee, Donauinsel, Schönbrunn, and the corridors Vienna runners should avoid.
Running & Air Quality in Amsterdam
Vondelpark, Amsterdamse Bos, Westerpark: best areas to run in Amsterdam, and the ring roads to avoid.
Running & Air Quality in Tokyo
Imperial Palace loop, Yoyogi Park, Komazawa Olympic Park: Tokyo's cleanest running air, and the ring roads to watch.
Seasonal & Events
Seasonal Training Conditions: What Changes and How to Adapt
How the six score factors shift across seasons, and strategies to keep training year-round.
Wildfire Smoke Playbook
Practical rules for training during smoke events: when to go indoors and how to recover.
Pollen Season Playbook for Outdoor Athletes
Why pollen hits harder during exercise, seasonal calendars, and strategies to keep training through allergy season.
Saharan Dust Events: What Runners Need to Know
How Saharan dust raises PM10, what the dust card shows in Aeriqo, and when to move indoors.
Gear & App Features
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