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Zone 5 – Why Vo2 Depends On You

Stop smashing yourself with three VO2 Max sessions a week just because some fitness influencer on Instagram told you it would boost your fitness by 12...

Zone 4: The Uncomfortably Comfortable Sweet Spot

Most endurance athletes spend their time either cruising in the easy zones or sprinting until their lungs scream. Zone 4 usually gets left in the corn...

Zone 1 Training: The Hidden Gear for Faster Times

Zone 1 is the bit people usually ignore. They think if they aren’t huffing and puffing, it isn’t working. Why pootle around in Zone 1 when...

Science Says The Smartest Marathon Plan Is To Ditch the 20 Mile Long Run

Doing a 20 mile long run when training for a marathon has been the method that all new, and many veteran marathon runners have used for years. But wha...

Are You Misunderstanding Zone 3?

Zone 3: How to Make It Work for You So, you already know the debate around Zone 3. Is it “junk miles” or a secret weapon? You have prob...

What Is Zone 2 and How Much Do YOU Need?

Zone 2. It is all the rage. It is probably the most overused term in the history of endurance sports. Unfortunately, a lot of the people that throw th...

How To Set Training Zones Properly

This Post Is Also Available As A YouTube Video The 5-zone training model on your watch right now is probably wrong. In fact, for most people, it...

Case Study of Our 10K Swim Training Plan

Hernan’s Path to the Oceanman World Championship An effective training plan should be a conversation. This is the story of Hernan, a swim...

Tempo vs Threshold Runs: What’s The Difference?

If you’re a marathon runner, or even just a runner, you’ve probably encountered the terms “tempo run” and “threshold run.̶...

Periodization for Marathoners: How to Nuke Plateaus and Dodge Burnout in Your Marathon Training

So, You’re Training Hard. But Are You Training Smart? Ah, the marathoner’s grind. You know it. I know it. We live by the weekly mileage...

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