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How it works

Training Methodology

Every training plan we generate is built on established sports-science research and methods developed by some of the most respected coaches in endurance sport. No guesswork — just proven principles applied to your numbers.

Power Zones — Andy Coggan

The seven-zone power model was developed by exercise physiologist Andy Coggan, and popularised through the book Training and Racing with a Power Meter (co-authored with Hunter Allen). Each zone is defined as a percentage of your Functional Threshold Power (FTP) — the highest average power you can sustain for roughly one hour.

Zones range from Z1 (active recovery, <55% FTP) through Z7 (neuromuscular power, maximal sprints). Training in specific zones produces specific physiological adaptations: Z2 builds aerobic base and fat metabolism; Z4 raises lactate threshold; Z5–Z6 develops VO₂ max and anaerobic capacity.

How we use it: Your FTP is the single input that sets all seven zone boundaries. Every session in your plan targets a specific zone with exact wattage ranges.

Periodisation — Joe Friel

Joe Friel, author of The Cyclist's Training Bible and The Triathlete's Training Bible, codified the concept of structured training periodisation for amateur endurance athletes. His model divides a training block into distinct phases, each with a different focus and load.

Our plans follow a four-phase structure:

  • BaseHigh volume, low intensity. Builds the aerobic engine with Z1–Z2 work.
  • RecoveryReduced load (~60% of base volume) to absorb training stress.
  • BuildIntensity rises — threshold and VO₂ intervals added on top of base fitness.
  • Taper / PeakVolume drops ~30%. Freshness is preserved for race day or a test effort.

Calorie Targets — Mifflin-St Jeor BMR

Daily calorie targets are calculated using the Mifflin-St Jeor equation (1990), consistently ranked as the most accurate BMR formula for the general population by independent reviews. It accounts for sex, height, weight, and age.

We apply a sedentary activity multiplier (×1.2) to convert BMR to a baseline TDEE, then add the calories burned in each specific training session on top. This means your eating target varies day-to-day: more on a hard training day, less on a rest day.

If you have a weight-loss goal, a daily calorie deficit is calculated by spreading the total energy required to lose your target weight (7,700 kcal/kg) evenly across your plan duration. This deficit is subtracted from the daily target.

Session Calorie Burn — MET Values

Calories burned during each session are estimated using Metabolic Equivalent of Task (MET) values drawn from the Compendium of Physical Activities. Each Coggan power zone maps to a MET value (Z1 = 6, Z2 = 8, … Z7 = 18), which is multiplied by your body weight and session duration:

kcal = MET × weight (kg) × duration (hours)

Higher-zone sessions burn significantly more calories per minute, which is why hard training days show a higher eating target.

Further Reading

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