Most training plans are guesses. We deal in data, cycles, and Dose-Driven Performance. The blueprint for your strongest season yet.
Start Training FreeEffective training is not linear. It lives in cycles of stress (Overload) and recovery (Adaptation).
3 weeks of structured overload. We progressively increase duration and intensity to force adaptation.
The final week of the block pushes you to the limit. Fatigue (ATL) spikes, Form (TSB) drops.
We drastically cut volume but maintain intensity. The body rebuilds stronger than before.
Fitness (CTL) remains high while Fatigue sheds. You enter race day fresh and powerful.
The classic FTPist training block structure (TSS per week).
Our strategy is built on the physiological law of Impulse-Response. We track three key metrics to ensure you are peaking at the right time.
Your 42-day rolling average of daily stress. This represents your engine size.
Your 7-day rolling average. This represents how tired you are right now.
Fitness minus Fatigue (CTL - ATL). A positive number means you are fresh and ready to race.
Not all watts are created equal. We adjust your intensity distribution based on your specific event.
Focus on the ability to sustain high power for extended periods (20-60 min).
Focus on maximum oxygen uptake. Short, very hard intervals.
Focus on fat oxidation (Zone 2) and consistency over intensity.
How to interpret your Form (TSB) score to predict race readiness.
Use Heart Rate!
Power (Watts) is instant truth. Heart rate is the body's response, affected by coffee, sleep, and heat. However, it is still a potent proxy for intensity.
External Load. Instant. Objective.
Internal Load. Delayed. Subjective.
Training breaks you down. Nutrition builds you back up. If you under-fuel the work, you blunt the adaptation. We pair every workout with a specific carb/protein protocol.
Intensity-based fueling
Match intake to load
Glycogen restoration
Hourly strategy