Train to your physiology.
Not someone else's guess.
The Critical Speed field test takes 30 minutes. Your canvas recalibrates around the result instantly.
Calibrated to your physiology, not percentage guesses.
The Red Line Blueprint
Focus on aerobic stability and controlled threshold introduction. No VO₂max, no hero workouts.
Your plan is yours to view here. Use the PDF Guide button above to take it with you.
Paces shown are illustrative — yours will be calculated from your real CS data after the 3-min + 12-min field test
The Problem
Easy runs drift into moderate
Threshold becomes survival
Long runs stop building durability
Race pace feels unpredictable
That's not lack of fitness.
That's lack of calibration.
"Wasted training is invisible."
Until race day exposes it.
The Canvas Adapts To You
Start today
Input your effort zones. Get a structured plan immediately. Miles better than training by feel — no equipment, no test, no waiting.
~20 minutes · your actual threshold
Two efforts. Your Critical Speed calculates. Every session pace sharpens to your real physiology. This is where most runners start — and where the biggest gains come from.
Maximum precision
Input your VO₂max, lactate, and RMR from a lab assessment. The most precise version of the canvas — every number measured directly from your body.
All three levels are included in the £7 Blueprint.
Start at Level 1 today. Upgrade your data whenever you're ready. The canvas sharpens automatically.
Train to your physiology.
Not someone else's guess.
The Critical Speed field test takes 30 minutes. Your canvas recalibrates around the result instantly.
Tested. Proven. Real Data.
Lab testing, field tests, and athlete tracking across Box Nutrition & Performance, Birmingham — the methodology behind every session in this canvas.
Box Nutrition & Performance
"My 1st visit was quite literally life changing. Jack clearly set out what I needed to do to improve my VO2 max and my health and it gave me the motivation for a complete lifestyle change."
— Adam McCabe
"Jack is genuinely interested in my journey. The VO2Max results will help me control my blood sugars whilst doing strenuous exercise, safe in the knowledge that it is all science based — no guessing!"
— Laura O'Mahony
"I'd been running easy pace at 5:40/km for two years. My CS came back at 4:58. Every easy run I'd ever done was too fast. That was the moment everything clicked."
— Half Marathon runner (name withheld)
"Saw Jack for lactate threshold and VO2 max testing. Super knowledgeable and a great service!"
— Matthew Miller
"Three weeks after calibrating the canvas to my CS, my threshold sessions felt controlled for the first time. I wasn't surviving them. I was training."
— 10K runner, M (name withheld)
Box Nutrition & Performance lab — Birmingham
Your full 16-week periodised training structure — General Prep, Aerobic + VO₂, Threshold, Race Specific. All 4 blocks unlocked. Paces calculated from your CS or lab data.
How to run the 3-min + 12-min CS field test, interpret your results, and calibrate your canvas to your real physiology — not generic pace charts.
Four standalone 4-week blocks targeting Economy, Durability, Threshold Density, and VO₂max — use these to address your specific weakness before or after your race plan.
£7 via Stripe. You'll get a personal link to your canvas emailed instantly — bookmark it, it's yours forever.
5K, 10K, Half, or Marathon. 3–6 days per week. The canvas builds your 16-week block structure automatically.
Follow the PDF guide — a 3-minute maximal effort and a 12-minute maximal effort. Enter your distances and all paces update instantly across every block.
Work through each block. After 4 weeks, rerun the CS test. Your canvas recalibrates — the numbers will improve, and so will you.
All paces update instantly across every session in every block
The 3+12 field test takes 30 minutes.
Your canvas is calibrated for 16 weeks.
£7 · Instant access · No subscription · Yours forever
Secured by Stripe · You'll get an email with your canvas link immediately after payment