Training articles
Training analysis, physiology and race strategy for endurance athletes who want to understand the reasons behind every number and decision. With scientific sources.
22 articles
Realistic race pace: how to choose your race pace
A calculator can convert a target finish time into minutes per kilometre. Turning that number into a realistic race plan requires recent data, sufficient testing in training and adjustments for the course, weather and other factors that may affect the day's result.
Athens Marathon: how to plan your splits and use the Athens Splits Calculator effectively
To finish the Athens Marathon in 3:30, you need an average pace of around 4:59/km. But that pace does not tell you how to start, how much to slow down uphill or what to expect when the course begins to descend.
Threshold Pace and Critical Velocity: what they are and how to use them
A recent race result can help estimate Threshold pace, Critical Velocity and VO₂max pace. Turning these numbers into suitable pace-based training zones requires understanding what you are calculating, its uncertainty and why results are not guaranteed to be correct.
Heat-Adjusted Pace: how to adapt your pace to the heat
The same pace requires greater effort as temperature and humidity rise. Learn how the Heat-Adjusted Pace Calculator works and how to turn its estimate into a realistic training or race plan.
Cycling gearing: how to choose chainrings, cassette and cadence for your race
Your gearing should cover climbing speed, main race speed and maximum pedalling speed at your preferred cadence. Learn how to use the Race Gearing Calculator and interpret relative losses from chainline, cross-chaining and sprocket size.
Treadmill speed vs outdoor pace: why 12 km/h does not always mean 5:00/km
12 km/h converts mathematically to 5:00/km. That does not mean the belt is actually moving at the displayed speed, or that the same pace requires the same effort indoors and outdoors. Learn what changes, when an incline is useful and how to set your training paces.
Pace Chart and running splits: how to calculate your checkpoints correctly
Convert a finish time or pace into running splits from 400 m to the marathon. Learn how to use intermediate checkpoints in training and racing, and why a pace chart's equivalent times are not performance predictions.
Running Pace Zones: how they are defined, what they describe and how to use them
A few seconds of pace do not change the energy system your body uses. Pace zones turn threshold pace into practical ranges, but their value depends on the model, threshold accuracy and how you use them.
Critical Power and W′: what they are, how they are calculated and how to use them
Critical Power and W′ describe two different aspects of the power–duration curve. Learn how they are calculated from 2–4 maximal efforts, why CP differs from FTP and how to use the model effectively in training and racing.
Grade-Adjusted Pace (GAP): how pace changes on climbs and descents
Grade-Adjusted Pace converts uphill or downhill pace into an estimated flat-ground pace at equivalent effort. Learn how GAP works, how to use the calculator and why the result does not capture a course's full mechanical and technical demands.
Wind and pace: how to adjust your running on the road and track
The same pace does not require the same effort when wind strength and direction change. Learn why a headwind costs more than a tailwind gives back, how to adapt your race plan and how to use the Wind Pace and Track Wind Calculators correctly.
Cycling tyre pressure: why more PSI does not always mean more speed
Higher pressure can reduce tyre deformation on a smooth surface, but on real roads it can increase vibration and total energy loss. Learn what breakpoint pressure means and how total weight, measured tyre width, road surface and system limits determine a fast, safe tyre setup.
Cycling Power Zones from an FTP test: how they are defined and how to use them effectively
FTP and a calculator can provide training zones in watts. These boundaries offer a practical way to organise training intensity, rather than an exact measurement of your physiology. Learn how FTP is estimated, what 3-, 5- and 7-zone systems mean and how to use power zones effectively.
Cycling VO₂max from 5-minute power: how to estimate it and what it really means
A maximal 5-minute effort can provide a useful VO₂max estimate from W/kg. Learn how the model works, how to perform the test correctly and why the result differs from a respiratory gas analysis test.
Race Predictor: how the Riegel equation works and why it struggles with the marathon
A race predictor can convert a recent race performance into equivalent finish times at other distances. The prediction is a mathematical estimate, not a guarantee—especially when estimating a marathon or half marathon from a much shorter 5K.
Heart Rate Zones from LTHR: how to set your running and cycling zones
LTHR (Lactate Threshold Heart Rate) from a field test is neither maximum heart rate nor a laboratory lactate measurement. Learn how to estimate zones using a 30-minute time trial and why running and cycling need different zones.
25 m and 50 m pools: why your pace changes and how to estimate it
Pace in a 25 m pool is usually faster than in a 50 m pool, mainly because of extra turns. Learn why the difference varies between swimmers and how to use the Swim Course Converter effectively.
Race Fueling: how much carbohydrate you need and how to train your gut
Race fuelling is not about replacing every calorie you burn. Learn how carbohydrate intake changes with duration, why higher targets need a different mix of carbohydrate sources and how to test your plan before race day.
Negative splits: when they work and how to plan your splits
A negative split means completing the second half of your race faster than the first. It is not always the fastest strategy, though. Learn when it helps, how it varies by distance and how to use the Split Calculator effectively.
Swim pace per 100 m: how to turn your target time into accurate, useful splits
1500 m in 25:00 means 1:40/100 m. Learn how to turn a target time into useful training splits and why the same pace does not automatically transfer from a 25 m pool to a 50 m pool or open water.
Critical Swim Speed (CSS): what it measures and how to use it in training
Critical Swim Speed is calculated from two maximal efforts over different distances and gives you a practical reference pace for swim training. Learn how to perform the test, what CSS and D′ represent and why the result is not automatically your threshold or race pace.
Triathlon Finish Time: how to estimate a realistic triathlon finish time
The Triathlon Finish Time Planner adds your swim, T1, bike, T2 and run durations. To make that number a realistic finish-time target, your inputs must reflect the course, conditions, preparation and accumulated race fatigue.
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