Tungkol · ginawa ng mga atleta

Gawa ng taong talagang nag-eensayo. At talagang nasasaktan.

Larawan ni Sven Ahrens, tagapagtatag ng TrainingZones

Hi, ako si Sven. 39, tatay ng dalawa, kasal kay Nora, at sa nakalipas na ilang taon, ginawa kong training plan ang midlife crisis ko.

Kung araw, nasa tech ako. Tuwing gabi, maaga sa umaga at sa ninakaw na lunch break, cyclist ako at runner na dahan-dahang kinukumbinsi ang sarili na lumangoy, kasi mukhang kailangan pala ng triathlon pag mag-40 ka na.

Hindi ako likas na magaling. Na-ride ko ang Vätternrundan, 315 km, at minsang nabasag ang prestihiyosong “sub-9.” Tapos may snowboard crash na bumali sa wrist ko at, kung paano man, sa pagkamuhi ko sa pagtakbo. Anim na buwan pagkatapos, natapos ko ang 100 km Embrace Triple Trail Ultra sa Kent, ika-17 sa mga lalaki. Dalawang operasyon pa, ang unang 100-miler ko sa Fuji 100: 171 km, 7,300 m na akyat, 34 oras, top 10% ng wave ko. Kapag may hinihinging mahirap ang plano, nandoon na ako, nagmumura, alas-3 ng madaling-araw, sa bundok.

Sa mga numero (ang totoong bersyon)

55–60

VO₂max

Si Blummenfelt, nasa 95. Tanggap ko na 'yon.

280–300W

FTP

42:00

10k PB

Ang sarili kong tawag dito ay “kapos.”

Malapit na

Olympic readiness

Syempre.

Sven on a dawn group road ride, golden light behind a line of cyclists
Most of it looks like this, early, easy, in a group.
Helmet-and-sunglasses selfie of Sven riding a road bike on a sunny coastal road
Chasing better weather on the bike.
Sven holding his road bike overhead on the Vätternrundan finish podium
Vätternrundan, 315 km, the prestigious sub-9.
Sven holding a trophy and raising a fist in front of an 'I made it to the finish line' banner, road bike in front
Apparently you get a trophy for finishing.
Several road and gravel bikes mounted on a white-tiled garage wall
The fleet. Nora has questions.
Sven holding his bike up under the summit sign of Mont Ventoux
Top of Mont Ventoux.
A cyclist and a runner climbing the bare white-rock upper slopes of Mont Ventoux
The Ventoux moonscape, bike and feet.
Sven in a hospital bed with a cast on his wrist, smiling wryly
The snowboard crash that broke my hatred of running.
Sven running a trail in the Embrace Triple Trail Ultra wearing race bib 172
Embrace Triple Trail Ultra, 100 km across Kent.
Sven at the finish line at night with a 100 km finisher medal and race bib 172
Done, 17th male across the line.
Sven giving two thumbs up after a road race on a tree-lined gravel avenue at Versailles
A road race that ends at a palace.
Sven standing at night wearing a glowing LED reflective running vest
Evening miles, fully lit.
Sven giving two thumbs up on the trail at the Mt Fuji 100
Mt Fuji 100.
Sven and friends at the Mt Fuji 100 finisher arch with the daruma
First 100-miler: 171 km, 7,300 m, 34 hours moving.
Sven holding his young son, both wearing finisher medals after a race
The point of all of it.

Bakit may site na ito

Obsessed ako sa science at mahilig ako sa magandang formula. Pero karamihan ng zone calculator ay dingding ng jargon o black box, at karamihan ng atleta, gusto lang malaman ang easy nila, ang hard nila, at paano hindi mag-blow up. Kaya ginawa ko ang tool na gusto ko: lahat ng model sa isang lugar, malinaw ang math, walang login, libre.

Ang pinaniniwalaan ko

Sige na, hanapin mo na ang zones mo. At kung gusto mo ng coach na nag-iisip tulad ko, si Coach Kalle 'yon.

Hindi medical advice

Ang TrainingZones ay educational resource, hindi medical service. Tantya lang para sa malulusog na adulto ang mga zone at hindi isinasaalang-alang ang gamot, cardiac condition at ibang health factor. Kumonsulta sa doktor bago magsimula o magbago ng training program.

Mula sa mga zone tungo sa plano

Gawing pang-araw-araw na plano ang zones mo

Ang Coach Kalle ay AI endurance at strength coach na ginagawang pang-araw-araw na workout ang zones mo at umaangkop habang umuusad ka.

Mag-train kasama si Coach Kalle →