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Training Methodology

Your plan starts from the principles and models below. They come from well-known coaches and researchers in endurance sport, applied to your own numbers. After that the plan is yours: adjust it in the calendar, or let your AI do it, so it fits your schedule and goals.

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 hold 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. See our beginner-friendly zones guide for a full explanation of each zone.

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 goes up, with 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), one of the best-validated BMR formulas for the general population. It accounts for sex, height, weight, and age. Like every formula it gives an estimate, so treat the targets as a starting point.

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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