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Der TrainingZones-Blog
Guides und wissenschaftliche Analysen zu Trainingszonen, Herzfrequenz, Leistung und Tempo, damit du klüger trainierst.
How Gustav Iden Trains (and Why His Season Builds Slowly)
Gustav Iden ran the fastest marathon at Kona 2026 to finish second. How a rolled ankle, a slow build and a few threshold sessions shaped his season.
triathlonironmanNorwegian methodthresholdcomeback
How Julie Derron Trains (and Why She Runs Without a Watch)
Julie Derron took third at Kona 2026 on her debut, running the marathon without a watch. How Brett Sutton's athlete races by feel, and how to learn it.
triathlonironmanKonaRPEpacingheart rate zones
How Laura Philipp Trains (the Late Swimmer Who Rides and Runs Back)
Laura Philipp learned to swim at 24, left the Kona 2026 water 30th and 8:34 down, and still finished second. Why adult swimmers should test their CSS.
triathlonironmanKonaswimmingcritical swim speed
How Matthew Marquardt Trains (Kona Podium on 20 to 25 Hours a Week)
Matthew Marquardt finished third at Kona 2026 while still in medical school. His coach steers every session by lactate threshold, not by power or pace.
triathlonironmanlactate thresholdheart rate zonesKona
How Taylor Knibb Trains (and Why She Let the Leader Go in Kona)
Taylor Knibb won Kona 2026 in 8:36:29 a year after overheating 3 km from the line. The lesson: race your own limits, not the athlete beside you.
triathlonironmanKonaheatheart ratepacing
How Vincent Luis Trains (and Why He Won Kona by Letting the Race Go)
Vincent Luis won Kona 2026 on debut, six minutes down off the bike. How a short-course champion learned Ironman pacing, and how to set your own bike watts.
triathlonironmanpacingpowerKona
How Lucy Charles-Barclay Trains for the Heat (and the Hydration Mistake That Cost Her Kona)
The 2023 Ironman World Champion prepares for Kona with a six-week heat block, then lost a Kona lead to a sodium overdose. What long-course athletes get wrong about sweat and salt.
triathlonironmanheathydrationsweat rate
How Mark Allen Trained (and Why He Ran Slower to Get Faster)
Six-time Ironman World Champion Mark Allen capped his heart rate with Maffetone's 180-formula and watched his pace at that heart rate transform. A formula you can run now.
triathlonMAFheart rateaerobic base
How Kristian Blummenfelt Trains (and What He Eats While Doing It)
Kristian Blummenfelt runs the Norwegian method in three sports: lactate-guided thresholds, obsessive measurement, and a carb intake that rewrote the rules.
triathlonNorwegian methodlactatefuelingtraining
BMW Berlin Marathon 2026 Results: Winners, Records and Numbers
Berlin Marathon 2026: Guye Adola won in 2:02:50, Tigst Assefa set a course record of 2:11:04, and 56,000 runners from 162 nations entered the race.
Berlin Marathonmarathon resultscourse recordrace report
Advanced Marathon Training Plan: 16 Weeks for Sub-3 Runners
A 16-week advanced marathon plan for 2:45 to 3:15 runners: six runs a week, peak 86 km, 34 km long runs with up to 16 km at marathon pace. Free.
training planmarathonadvancedVDOTmarathon pace
Beginner Marathon Training Plan: 16 Weeks, Four Runs a Week
A 16-week beginner marathon plan for 4:00 to 6:00 finishers: four runs a week, peak 51 km, long runs up to 23 km. Free, built from your own race time.
training planmarathonbeginnerVDOTlong run
All posts
- Intermediate Marathon Training Plan: 16 Weeks to a 3:15 to 4:00 Finish
- Sub-Elite Marathon Training Plan: 16 Weeks, 120 km Peak, 2:20 to 2:45
- Advanced 10k Training Plan: 10 Weeks for 35 to 40 Minutes
- Advanced 5k Training Plan: 8 Weeks for 17 to 20 Minutes
- Advanced Half Marathon Training Plan: 12 Weeks for 1:20 to 1:30
- Advanced Maintenance Running Plan: 50 to 70 km a Week
- Beginner 10k Training Plan: 10 Weeks for Sub-60 and Sub-50 Goals
- Beginner 5k Training Plan: 8 Weeks for Sub-30 and Sub-25 Goals
- Beginner Half Marathon Training Plan: 12 Weeks, Built for Sub-2
- Beginner Maintenance Running Plan: 20 to 30 km a Week
- Competitive 100k or 50 Mile Ultra Training Plan: 13-Hour Weeks
- Competitive 50k Ultra Training Plan: Racing on Trail
- Experienced 100k or 50 Mile Ultra Training Plan: 20 Weeks
- Experienced 50k Ultra Training Plan: Faster on the Climbs
- First 100k or 50 Mile Ultra Training Plan: 20 Weeks on Trail
- First 50k Ultra Training Plan: 16 Weeks on Trail
- Intermediate 10k Training Plan: 10 Weeks for 40 to 50 Minutes
- Intermediate 5k Training Plan: 8 Weeks for 20 to 25 Minutes
- Intermediate Half Marathon Training Plan: 12 Weeks for 1:30 to 2:00
- Intermediate Maintenance Running Plan: 30 to 50 km a Week
- Sub-Elite 10k Training Plan: 10 Weeks for 30 to 35 Minutes
- Sub-Elite 5k Training Plan: 8 Weeks for 15 to 17 Minutes
- Sub-Elite Half Marathon Training Plan: 12 Weeks for 1:10 to 1:20
- Sub-Elite Maintenance Running Plan: 70 to 100 km a Week
- How Eliud Kipchoge Trains (and Why He's Still Out There at 41)
- How to Actually Train Zone 2 (and Not Waste It)
- How to Set Your Power Zones From an FTP Test
- VDOT Explained: How Jack Daniels Turns One Race Into Every Training Pace
- Zone 2 Heart Rate, Explained
- How Every Watch Calculates Your Max Heart Rate (10 Brands Compared)
- How Fitbit Calculates Your Max Heart Rate (HRmax)
- How Matthew Brennan Trains (Five Vuelta Stages at 21)
- How Wout van Aert Trains (the VLamax Fix Behind His Roubaix Win)
- How Enric Mas Trains (Won the Vuelta a Year After Surgery)
- How Therese Johaug Trains (What a Comeback at 36 Actually Returns)
- How Tadej Pogačar Trains (and Why He Got Heavier in 2026)
- What Heart Rate Zone Should You Train In?
- How Apple Watch Calculates Your Max Heart Rate (HRmax)
- How Apple Watch Calculates VO2 Max (Cardio Fitness)
- How COROS Calculates Your Max Heart Rate (HRmax)
- How COROS Calculates Your VO2 Max (EvoLab)
- How Fitbit Calculates Your VO2 Max (Cardio Fitness Score)
- How Garmin Calculates Your VO2 Max (and How Accurate It Is)
- How Polar Calculates Your VO2 Max (OwnIndex and Running Index)
- How Suunto Calculates Your VO2 Max (Fitness Level)
- How WHOOP Calculates Your VO2 Max
- How WHOOP Calculates Your Max Heart Rate (HRmax)
- How Faith Kipyegon Trains (the 1500m Record-Holder From Kipchoge's Camp)
- How Johannes Klæbo Trains (Cross-Country Skiing's Bottomless Engine)
- How Kilian Jornet Trains (and Why He Counts Metres, Not Kilometres)
- How Garmin Calculates Your Max Heart Rate (HRmax)
- How Strava Calculates Your Heart Rate Zones
- How Wahoo Calculates Your Heart Rate Zones (THR, not HRmax)
- How Samsung Galaxy Watch Calculates Your Max Heart Rate
- How Nadia Battocletti Trains (Olympic Silver off 90km a Week)
- How Kasia Niewiadoma Trains (and How She Won on Mont Ventoux)
- How a Fast Age-Grouper Trains on 8 Hours a Week (With a Full-Time Job)
- How Josh Kerr Trains (and How He Finally Broke the Mile World Record)
- How Katie Ledecky Trains (the Most Aerobic Athlete in the Pool)
- How Michael Phelps Fueled 80,000 Meters a Week (and the 12,000-Calorie Myth)
- How Sifan Hassan Trains (One Engine, From 1500m to the Marathon)
- How Alex Yee Trains (the Runner Who Wins Triathlons)
- How Cole Hocker Trains (One Engine, From the Mile to the 5000)
- How Courtney Dauwalter Trains (No Coach, No Plan, No Heart-Rate Monitor)
- How Léon Marchand Trains (Phelps's Coach, and a Stopwatch Instead of a Heart Monitor)
- How Mathieu van der Poel Trains (One Engine, Three Sports)
- How Primož Roglič Trains (the Ski Jumper Who Started Cycling at 22)
- How Remco Evenepoel Trains (the Ex-Footballer With a Legendary Engine)
- How Demi Vollering Trains (and How She Won a Second Tour de France Femmes)
- How Elite Rowers Train (20 Hours a Week for a 6-Minute Race)
- How Marianne Vos Trains (and What Overtraining Cost Her)
- How Jakob Ingebrigtsen Trains (and What the Achilles Injury Exposed)
- How Jonas Vingegaard Trains (and Why He Rode the Giro First in 2026)
- Rowing UT2: What It Is and Why It Builds Your Engine
- Beyond the Numbers: Special Training Intensities, Part 1 (Fatmax to Sweet Spot)
- Beyond the Numbers: Special Training Intensities, Part 2 (Threshold to Sprint)
- Heart Rate Reserve: Better Zones with the Karvonen Method
- Why Your LTHR Zone 2 Is Higher Than Your %HRmax Zone 2
- LT1, LT2, and LTHR: The Lactate Thresholds Explained
- The Coggan Power Zones: All 7 Levels Explained (% of FTP)
- What a Training Zone Calculator Actually Does (and How to Use Yours)
- Managing Training Load: TSS, CTL, ATL and the Numbers That Actually Matter
- The Norwegian Method: Double Threshold Training, Explained
- The 30/15 Interval: The Cult Session That Actually Delivers
- What's a Good FTP (and Watts per Kilogram)?
- Friel's Heart-Rate Zones: 5, 7, and Why Every Platform Numbers Them Differently
- How to Find Your Lactate Threshold
- Finding Your Maximum Heart Rate
- How to Set Your Training Zones (and Actually Use Them)
- How Rémi Bonnet Trains (2,194 Metres of Climbing an Hour)
- How Harald Østberg Amundsen Trains (a Crystal Globe, No Olympic Medal)
- How Quentin Fillon Maillet Trains (Eight Olympic Medals, Every Format)
- How Suunto Calculates Your Max Heart Rate (HRmax)
- How Gesa Krause Trains (a Third European Title, Eight Years Later)
- How Sturla Holm Lægreid Trains (Shooting Straight at 170 bpm)
- How Polar Calculates Your Max Heart Rate (HRmax)
- How Jessie Diggins Trains (Twice a Day, and Why She Calls Food Fuel)