Practical, evidence-based guides on the metrics and methods behind endurance coaching. No fluff — just the science you need to make better training decisions.
Understand maximal oxygen uptake, how to measure it with lab and field tests, reference values by fitness level, and how coaches use it to guide training.
Run a step test, identify aerobic and anaerobic thresholds (LT1 and LT2), and turn raw lactate numbers into actionable training zones.
Why generic percentage-based zones fail, how threshold-based zones work, the 5-zone and 7-zone models, and when to recalculate.