Blog
O blog da TrainingZones
Guias e análises científicas sobre zonas de treino, frequência cardíaca, potência e ritmo, para você treinar de forma mais inteligente.
Managing Training Load: TSS, CTL, ATL and the Numbers That Actually Matter
A practical guide to monitoring and managing endurance training load — normalised power, TSS, the acute and chronic load model (ATL/CTL/TSB), the acute:chronic workload ratio, and why the load number is feedback, not a target. Heavily drawn from Science to Sport's monitoring framework.
training loadTSSCTLACWRmonitoringovertraining
The Norwegian Method: Double Threshold Training, Explained
What the Norwegian method really is, the science behind lactate-guided double-threshold training, what it does well and where it falls short, and the athletes who made it famous, from Jakob Ingebrigtsen to the Olympic triathletes.
Norwegian methoddouble thresholdlactateIngebrigtsentraining philosophiesthreshold
VDOT Explained: How Jack Daniels Turns One Race Into Every Training Pace
What VDOT is, how Jack Daniels' Running Formula converts a single race result into your easy, marathon, threshold, interval and repetition paces, why it works so well, and the three places it can mislead you.
VDOTJack Danielsrunningpacetraining zonesVO2max
What Heart Rate Zone Should You Train In?
A clear answer to which heart-rate zone to train in and when: most of your time easy in Zone 2, a controlled dose at threshold, and a little hard work, with how to find your own zones.
heart ratetraining zoneszone 2polarized trainingLTHR
Zone 2 Heart Rate, Explained
What Zone 2 training really is, why it builds your aerobic engine, how to find your own Zone 2 heart rate (and why the talk test and lactate beat a generic percentage), and how much of it to do.
zone 2heart rateaerobic baseMAFtraining zones
The 30/15 Interval: The Cult Session That Actually Delivers
Rønnestad's 30/15 intervals have a devoted following, and the science backs it up. Here is how they work, how to run one, and why the last set flirts with your max heart rate.
intervalsVO2 maxcyclingRønnestad
What's a Good FTP (and Watts per Kilogram)?
What counts as a good FTP and a good watts-per-kilogram, with honest ranges from beginner to pro, why W/kg matters more than raw watts on climbs, and how to find your own numbers.
FTPwatts per kgpowercyclingpower-to-weight
Friel's Heart-Rate Zones: 5, 7, and Why Every Platform Numbers Them Differently
Joe Friel's LTHR-based zones explained: the 5-zone model, the 5a/5b/5c split that makes it 7, how intervals.icu and others renumber them, what the model gets right, where it falls short, and how to test your LTHR.
heart rateLTHRFrieltraining zonesintervals.icu
How to Find Your Lactate Threshold
What lactate threshold is (LT1 vs LT2), why it anchors your training zones, and the practical ways to find it: a 30-minute field test for threshold heart rate, race-result and power methods, and a lab test.
lactate thresholdLTHRthresholdtestingtraining zones
Finding Your Maximum Heart Rate
What max heart rate actually is, why the 220 − age rule is shaky, and how to estimate or test yours, with a calculator you can use right here.
heart ratemax heart ratetraining zones
How to Set Your Training Zones (and Actually Use Them)
A practical guide to finding your heart-rate, power, and pace zones: which anchor to use, how to test it, and how to train by it.
training zonesheart rateFTPpace