Pace, speed and GAP: how to compare training sessions on hills
Running 5:00/km on the flat and on a 6 % climb is not the same effort. GAP adjusts pace for gradient so you can actually compare.
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Training and data analysis guides for runners and cyclists. No filler: metrics, examples and how to read them.
CTL, ATL and TSB: how to know if you are fresh or carrying fatigue
CTL, ATL and TSB are the three numbers that summarise your fitness, your fatigue and whether you are ready to race. Learn how they are calculated — and how to read them.
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Heart rate zones: how to calculate them properly (and why 220 − age is not enough)
Most runners train with badly calculated heart rate zones. Here is how to get your real maximum heart rate, define five zones and use them properly.
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