↗ 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. A workout is always prescribed in one single domain, because a watch cannot execute one file that mixes heart-rate and power steps: a session with Z3–Z6 work is prescribed by power in every step — warm-up, recoveries, additional aerobic volume and cool-down included — and a session that stays inside Z1–Z2 is prescribed by heart rate in every step, where Z1 is the prescribed ceiling of an easy or recovery step (top of Z1 = the Z2 lower bound minus 1 %). Cycling uses the classic seven-zone model. Every bound stays editable and should match your measured zones. Max HR is pre-filled with 192 bpm, used for sanity checks, for the relative HR display and to complete the heart-rate reference above FTP (clear it and that reference stays open there instead), 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 every workout in one single domain: Z3–Z6 work makes the whole file power-prescribed, and a session inside Z1–Z2 stays heart-rate prescribed. Inside a power workout Z1 Recovery is the prescribed ceiling of a warm-up, recovery or cool-down step. 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

Whole plan for AI review

One self-contained document for a chat assistant: the configuration, the athlete anchors with every resolved zone, all weeks and sessions with their dates, targets and step sequences, the workout library and the documented limits of the planner. Download it and upload or paste it into the chat — the file carries a ready-made prompt in its header.

TrainingPeaks downloads · Format limits

Bike: ZWO with power as % bike FTP. Run: experimental ZWO template with time blocks and HR/watt targets as text; every run workout is written in one single target domain (power or heart rate) and the export text names it, so no file mixes the two; 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.