Training library
Endurance Training Guides
Structured articles on periodization, training load, and sport-specific plans for cycling, running, and triathlon.
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.
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.
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.
Cycling Training Zones Explained
Learn the 7 cycling power zones based on FTP — from active recovery to VO2 max. Includes zone percentages, workout examples, and how to distribute weekly training.
Running Training Zones (Pace & Heart Rate)
Running training zones based on lactate threshold heart rate (LTHR) and pace. Learn easy, tempo, threshold, and VO2 zones for structured running plans.
CTL, ATL & TSB: Training Load Metrics Explained
Understand Chronic Training Load (CTL), Acute Training Load (ATL), and Training Stress Balance (TSB). Learn how to read fitness, fatigue, and form charts.
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.
Century Ride Training Plan (100 Miles)
Train for a 100-mile century ride with a 12-week plan. Weekly long rides, endurance base, and taper guidance for your first or fastest century.
Gran Fondo Training Plan
Prepare for a gran fondo (80–140 km) with periodized cycling training. Long rides, climbing prep, and pacing strategy for event day.
Sweet Spot Training for Cyclists
Sweet spot training (~88–93% FTP) builds threshold fitness efficiently. Workout examples, weekly dosage, and how to combine with endurance rides.
VO2 Max Intervals for Cycling
VO2 max intervals (106–120% FTP) raise aerobic ceiling. Session formats, recovery ratios, and how to fit VO2 work into a periodized cycling plan.
Cycling Base Training Phase Guide
The cycling base phase builds aerobic fitness with high Zone 2 volume. Duration, weekly structure, and when to transition to build phase training.
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.
Half Marathon Training Plan (12–16 Weeks)
Structure a 12–16 week half marathon training plan with long runs, tempo work, and race-week taper. For runners targeting 13.1 miles.
5K Training Plan (8 Weeks)
An 8-week 5K training plan with speed intervals, tempo runs, and a race-week taper. For beginners and intermediate runners.
How to Taper for a Marathon
Marathon taper guide: reduce volume 25–40% over 2–3 weeks while keeping short race-pace efforts. Avoid detraining and arrive fresh on race day.
Long Run Training: Pacing, Distance & Recovery
How to structure long runs for marathon and half marathon training. Pacing guidelines, nutrition practice, and how long your longest run should be.
Beginner Triathlon Training Plan
First triathlon training plan for sprint or Olympic distance. Balance swim, bike, and run across 8–12 weeks with brick workouts and open-water prep.
Sprint Triathlon Training Plan
Sprint triathlon training plan (750 m swim, 20 km bike, 5 km run). 8-week schedule with bricks, race-pace work, and taper for sprint distance.
Olympic Triathlon Training Plan
Olympic triathlon training plan (1.5 km swim, 40 km bike, 10 km run). 12-week periodized schedule with 8–12 hours weekly.
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.
Full Ironman Training Plan
Full Ironman training plan (3.8 km swim, 180 km bike, 42 km marathon). 20–24 week schedule with 13–20 hours weekly, long bricks, and taper.
How to Calculate FTP (Functional Threshold Power)
Learn how to calculate FTP with a 20-minute test, ramp test, or 60-minute effort. Step-by-step FTP test protocol and how to set training zones.
What Is LTHR (Lactate Threshold Heart Rate)?
LTHR is the heart rate at lactate threshold — the key anchor for running zones. Learn how to find LTHR and use it in structured training plans.
Recovery Weeks Explained — When and Why to Deload
Recovery weeks reduce training load 30–40% every 3–4 weeks so fitness absorbs without burnout. Learn how to structure deload weeks in periodized plans.
Algorithmic vs PDF Training Plans — Which Works Better?
Compare static PDF training plans with algorithmic plan generators. Learn why schedule-aware, periodized plans adapt better than fixed templates.
Criterium Training Plan — Speed, Surges & Repeatability
8-week criterium training plan with VO2 intervals, sprint repeats, and race-specific surges. Build repeatability for short circuit races.
Time Trial Training Plan — FTP & Sustained Power
10-week time trial training plan to raise FTP and sustained threshold power. Sweet spot, over-unders, and race-pace efforts for 10–40 km TTs.
Indoor Trainer Workouts — Structured Sessions for Zwift & Smart Trainers
Best indoor trainer workouts: sweet spot, VO2 intervals, and endurance rides for structured cycling training when weather or time limits outdoor riding.
10K Training Plan — 8 Weeks to a PR
8-week 10K training plan with tempo runs, VO2 intervals, and progressive long runs. Structure speed and endurance for a 10K personal best.
Couch to Marathon — A Realistic Path for Beginners
Couch to marathon training path over 9–12 months. Build from walk-run intervals to 26.2 miles safely with gradual volume and injury prevention.
Running with Power — Stryd and Pace Zones Explained
Running power meters like Stryd measure effort independent of hills and wind. Learn how running power zones compare to pace and heart rate.
Brick Workout Guide — Bike-to-Run Sessions for Triathlon
How to structure brick workouts for triathlon: bike-to-run sessions, pacing, nutrition, and frequency for sprint through Ironman distances.
Swim Training for Triathlon — Frequency, Drills & Open Water
Triathlon swim training guide: how often to swim, drill progressions, open water skills, and balancing pool time with bike and run.
Duathlon Training Plan — Run-Bike-Run Racing
Duathlon training plan for run-bike-run events. Balance run intensity, bike threshold work, and transition practice for sprint and standard distances.
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