Training-zone helper
Use your own plan. Entries stay in this page until you leave or reload; nothing is sent or automatically saved. Export a private file to keep your work and import it here later.
A worksheet for your decisions, not a recommendation, readiness score or medical clearance. Calculations use only the values you enter; they do not choose a dose or training load.
Read the connected guidance and safety boundaries
Method, limits and safety — existing guidance
Apply cautiously
Use results to check training-intensity descriptions against perceived effort and repeated sessions. Do not treat critical speed as a sustainable ultra pace or a fresh threshold as unchanged late in a race. Avoid forcing a standard percentage correction on every runner.
Translate the report into a small number of usable effort descriptions with your coach, including what to do on climbs, in heat and when tired. If the recommended workload repeatedly feels inconsistent with the intended session, review the interpretation rather than forcing compliance. Critical speed may be worth measuring when a coach needs a performance anchor; it is not necessary just to obtain another pace number.
Full method, sources and review historyCopy the site guide and this page. Paste into your AI and ask naturally.