Science-based training guides
What the best coaches apply, explained simply and with sources. It's the knowledge Zenvit uses to build and adjust your plans.
Periodisation: organising the season in blocks
Split the season into phases with different goals and raise the load in a controlled way, with recovery weeks.
Read guide →Polarised, pyramidal or threshold: how to distribute intensity
Successful endurance athletes spend most of their time at low intensity and a little time, done well, at high intensity.
Read guide →FTP, threshold and training zones
Zones turn the plan into concrete numbers for your body. Without up-to-date thresholds, the targets are wrong.
Read guide →Taper: sharpening up for race day
In the ~2 weeks before your main race, cut volume (40–60 %) but keep the intensity and frequency of your sessions.
Read guide →Race nutrition and hydration
The longer the race, the more carbohydrate per hour. Drink so you don't lose more than ~2 % of your body weight, but don't overdrink.
Read guide →Recovery, sleep and HRV
Training only pays off if you recover. Sleep 7–9 hours, and use your HRV trend (not a single day) to adjust your load.
Read guide →Riding in the bunch and working as a team
In the middle of the bunch you use a fraction of the energy of the rider in the wind. The team wins when it saves its leader for the decisive moment.
Read guide →Transitions in duathlon and triathlon
Going from bike to run is hard. Train it with combined sessions (bricks) and rehearse your transitions.
Read guide →Warning signs: when to stop and see a professional
The app doesn't give medical advice. Some signs mean you must stop training and talk to a doctor.
Read guide →
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