Training Science Blog

Evidence-based training guidance for endurance athletes. Learn the science behind your training zones, test protocols, and performance optimization.

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Know Your Engine: Introducing Runner Phenotype Classification & Metabolic Visualizations
November 12, 2025 • Runner Phenotype Metabolic Profiling

Know Your Engine: Introducing Runner Phenotype Classification & Metabolic Visualizations

Your body burns fuel differently. A sprinter-type runner and a diesel-type runner need completely different training. We're fixing cookie-cutter plans with personalized phenotype classification.

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How Muscle Fibre Recruitment Shapes Your Training Zones
October 26, 2025

How Muscle Fibre Recruitment Shapes Your Training Zones

Most runners talk about heart rate zones. But your muscle fibres tell the real story. Understanding fibre recruitment is how you go from training hard to training smart.

Training Zones Muscle Fibres Zone 2 Threshold Training LT1 LT2
VO₂max Intervals: Billat 30/30s and the Science of Getting Faster
October 26, 2025

VO₂max Intervals: Billat 30/30s and the Science of Getting Faster

If VO₂max is your aerobic engine size, VO₂max training sessions are how you upgrade the engine. Discover why there's more than one way to train VO₂max, and how the best protocol depends on your physiology.

VO₂max Interval Training Training Science Performance
Why You Can't Just Copy Your Favourite Influencer's Workouts
October 26, 2025

Why You Can't Just Copy Your Favourite Influencer's Workouts

Scroll Instagram and you'll see endless workouts. It's tempting to copy. But training isn't one-size-fits-all — and copying influencers is one of the fastest ways to waste time or end up injured.

Training Science Critical Speed VO₂max Personalised Training Physiology
How to Get the Most From Run Pace Pal
September 27, 2025

How to Get the Most From Run Pace Pal

Master Run Pace Pal's testing protocols and calculators to unlock precise, physiology-based training that adapts to your unique running profile.

Training Guide App Tutorial Testing Protocol Critical Speed Training Science
Why You Can't Just Rely on Heart Rate or Pace
September 26, 2025

Why You Can't Just Rely on Heart Rate or Pace

Heart rate and pace have guided runners for decades, but used alone, they don't tell you what's really happening inside your body. Here's why they lie and what works better.

Training Science Heart Rate Critical Speed Training Zones Running Physiology
Critical Speed: The Metric Every Runner and HYROX Athlete Should Know
September 22, 2025

Critical Speed: The Metric Every Runner and HYROX Athlete Should Know

Most runners still train using pace charts, generic race predictors, or 'run by feel.' Critical Speed is one of the most powerful — and overlooked — ways to predict endurance performance with precision.

Critical Speed HYROX Performance Testing Race Pacing Training Science
How to Use D′ to Survive the Last 2K of Your Race
September 22, 2025

How to Use D′ to Survive the Last 2K of Your Race

Every runner knows the feeling: 8km into a 10K and suddenly the final stretch feels like running through wet cement. The secret lies in D′ (D prime) — your anaerobic battery.

D Prime Race Strategy Critical Speed Anaerobic Training Performance
Why Personalised Training Data Beats Every Generic Running Plan
September 22, 2025

Why Personalised Training Data Beats Every Generic Running Plan

Most runners train using guesswork — pace charts, percentage-based heart rate zones, or copy-paste marathon plans. The problem? These methods assume everyone's physiology is the same.

Training Science Personalisation VO₂max Heart Rate Zones Training Plans
Why the Standard 4 × 4 VO₂max Intervals Won't Work for You
September 22, 2025

Why the Standard 4 × 4 VO₂max Intervals Won't Work for You

If you Google 'VO₂max workout,' you'll find endless versions of the same prescription: 4 × 4 minutes hard, 2–3 minutes easy. It's simple, famous, and for some athletes, it works. But for most runners, it's the wrong tool.

VO₂max Training Interval Training Personalisation Training Science Critical Speed
Zone 2 Training: Why Heart Rate Drift Tells the Real Story
September 22, 2025

Zone 2 Training: Why Heart Rate Drift Tells the Real Story

Zone 2 training has become one of the hottest topics in endurance sport, but most athletes guess zones using outdated formulas. Heart rate drift testing reveals the real story.

Zone 2 Training Heart Rate Drift Aerobic Base Training Science Metabolic Efficiency