↗ RUNPLANTRAINING STUDIOFrom weekly volume to the individual run.MVP 01
YOUR NEXT TRAINING BLOCK

Consistency. With a plan.

Build capacity.
Get specific. Start recovered.
Athlete profile HR & powerEnter your anchors
W
W
bpm
bpm
bpm
Adjust zone bounds

Starting assumption is the Stryd run-power model shifted up one number: Z2 Easy 65–80 %, Z3 Moderate 80–90 %, Z4 Threshold 90–100 %, Z5 Interval 100–115 %, Z6 Repetition 115–130 % of run FTP, with a true recovery band Z1 below Easy. Z1–Z2 are prescribed by heart rate, Z3–Z6 by power. Cycling uses the classic seven-zone model. Every bound stays editable and should match your measured zones. Max HR is used for sanity checks, for the relative HR display and to complete the heart-rate reference above FTP (without it that reference stays open there), not to derive AeT. AeT, FTHR and Max HR place the reference heart rate shown for Z3–Z6 at 80 %, 100 % and 130 % of FTP; %FTP stays the primary intensity.

Run Z2 · Easy · % FTP–
Run Z3 · Moderate · % FTP–
Run Z4 · Threshold · % FTP–
Run Z5 · Interval · % FTP–
Run Z6 · Repetition · % FTP–
Easy bike · % FTP–
No personal values yet.
Power zones Run & bike, from your FTP

The plan prescribes Z1–Z2 by heart rate and Z3–Z6 by run power. At a 324 W FTP that is Z1 Recovery 1–207 W, Z2 Easy 208–259 W, Z3 Moderate 260–292 W, Z4 Threshold 293–324 W, Z5 Interval 325–373 W, Z6 Repetition 374–421 W — so half-marathon and 10 km race power land inside Threshold. Cycling uses the classic seven-zone model; the easy bike session is a support ride inside Z1.

The path to peak

TrainingPeaks downloads · Format limits

Bike: ZWO with power as % bike FTP. Run: experimental ZWO template with time blocks and HR/watt targets as text; check and set the target types and sport in TrainingPeaks manually. No lossless run import confirmed. JSON preserves all targets and steps but is not a TrainingPeaks import format. Strength: text / JSON.

Import: TrainingPeaks → Workout Library → ⋮ on the folder → Import Workout. Official import help ↗

RecoveryEasy runQualityLong / specificBike & strength

Click a workout for structure and target zones. Drag a workout onto another day to shift it within the same week — or focus it and press Shift + ← / →. Toggle “Recovery week” per week; the rest of the plan is then recalculated.