Plans that fit your week.
Periodized training plans built around the hours you actually have.
Tell us your schedule and your race. The algorithm handles the periodization.
Cycling · Running · Swimming · Duathlon · Triathlon
Sample data for illustration. For a plan built on your numbers, try the generator.
Definition
What is a structured training plan?
A structured training plan organizes your workouts into periodized phases — Base, Build, Peak, and Taper — with defined volume, intensity, and recovery each week. Instead of repeating random hard sessions, the plan progresses toward your race date using metrics like TSS, FTP, or pace zones so hard days and easy days stay balanced.
Integrations
Fundamentals
Training concepts
The ideas behind every plan Vo2Max generates — explained in plain language.
Training Stress Score (TSS)
Quantify workout load from duration and intensity relative to your threshold.
Read guidePowerFunctional Threshold Power
The power anchor for cycling zones, intervals, and TSS calculations.
Read guidePhasesPeriodization
Base, Build, Peak, Taper, and Recovery — structuring a full season toward race day.
Read guideCyclingPower zones
Seven zones from recovery spins to VO2 max intervals.
Read guideRunningPace & heart rate zones
LTHR-based zones for easy runs, tempo, and intervals.
Read guideAnalyticsCTL, ATL & TSB
Fitness, fatigue, and form — reading your training load chart.
Read guideThe Process
How Vo2Max Works
From profile to a plan on your calendar in four steps.
Set Up Your Profile
Pick your sport(s) and fitness level so the engine knows your starting point.
Add Races & Availability
Set your target races and the days and hours you can train. The algorithm plans around your real life.
Get Your Periodized Plan
A plan is generated per race, with progressive overload and intensity distribution calculated for each phase.
Train & Track Progress
Complete your sessions, sync with Strava or Intervals.icu, and watch your training load evolve week by week.
Periodization
Five phases to race day
Every endurance season follows the same arc. Read the full periodization guide
Base
Aerobic volume and technique
~80% easyBuild
Race-specific intensity
More thresholdPeak
Sharpening and simulation
Quality focusTaper
Freshness before race day
Volume −25–40%Recovery
Reduced volume and intensity to absorb training and reset before the next block.
2–4 weeks after A-raceBy sport
Plans for your discipline
Sport-specific training guides with sample weeks and phase structure.
Cycling training plans
From first sportive to century rides — zone-based weekly structure.
Marathon & half plans
16-week marathon blocks, long run progression, and taper guidance.
70.3 & Ironman
Multi-sport hour budgets, brick sessions, and phase timelines.
First triathlon
Sprint and Olympic plans for athletes new to three disciplines.
Try It Out
Build Your Training Week
Set your schedule, click generate, and the algorithm builds a real training week using the same engine that powers the full app. Full-page experience
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Include gym / strength sessions
Adds strength placeholders on low-hour slots
Configure your schedule and click Generate My Week
Training library
Free training guides
In-depth articles on TSS, FTP, marathon prep, Ironman volume, and more.
What Is Training Stress Score (TSS)?
Training Stress Score (TSS) quantifies workout load from duration and intensity. Learn how TSS works in cycling and running, and why coaches use weekly TSS targets.
Marathon Training Plan Structure
How to structure a 16–20 week marathon training plan. Weekly mileage, long runs, tempo work, and taper guidance for first-time and experienced marathoners.
What Is Periodization in Endurance Training?
Periodization structures your season into Base, Build, Peak, and Taper phases. Learn how to periodize cycling, running, and triathlon training for race day fitness.
Ironman 70.3 Training Plan (Half Ironman)
Half Ironman 70.3 training plan: 1.9 km swim, 90 km bike, 21 km run. 16–20 week schedule with 10–14 hours weekly and long brick sessions.
Beginner Cycling Training Plan
A 8-week beginner cycling training plan with 3–4 rides per week. Build aerobic fitness, learn training zones, and prepare for your first sportive or century.
What Is FTP (Functional Threshold Power)?
FTP is the highest power you can sustain for about an hour. Learn how to test FTP, set training zones, and use FTP for structured cycling plans.
Benchmarks
By the numbers
Typical training ranges cited in endurance coaching literature — not Vo2Max user data.
Common marathon prep duration from coaching frameworks
Standard marathon long-run distance before taper
Typical half Ironman weekly volume for age-groupers
Amateur cyclist weekly load in build phase
Comparison
Structured plan vs. static template
A PDF doesn't know your schedule, your fitness, or your race date. The algorithm does.
Fixed weekly template
Builds around your available days and hours
Same plan for everyone
Base → Build → Peak → Taper → Recovery from race date
No TSS tracking
Weekly TSS targets with Strava / Intervals.icu sync
Single sport only
Triathlon swim / bike / run balance (Pro)
Static PDF — edit manually
Regenerate when schedule or fitness changes
Pricing
Start free. Go Pro when you need more.
Get started with the essentials. No credit card needed.
- 1 full plan generation per week
- Save up to 10 workouts
- Single-sport weekly schedule
- Strava & Intervals.icu sync
Unlimited workouts, daily plans, and multi-sport support.
- Unlimited saved workouts
- 1 full plan generation per day
- Unlimited single-workout generations / day
- Multi-sport & triathlon scheduling
- Load analytics (ATL/CTL/TSB)
- Race peak & taper planning
Vo2Max Pro — $7.49/month or $74.99/year (save $15) for unlimited periodized training plans, analytics, and multi-sport support. See our refund policy and terms.
Get Started
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Contact & Support
Questions about your account, billing, or training plans? Reach us directly.