Race Shape, FTP tests, lactate threshold and coaching methods — no marketing fluff, with practical examples and the underlying math.
A complete 12-week plan in two tracks: for your first half marathon (just finish) and for a time goal. With weekly plan, long run, tempo work, tapering and race-day strategy.
Read more ◣When does your taper start, how long does it last, and what do the weeks look like? The calculator tells you from race distance and training volume — plus why less training before your race means more form, and the three most common taper mistakes.
Read more ◣Upload your course as GPX and see how you'd ride it at a target power: estimated time, speed per segment, and where to push. Physics-based, right in your browser.
Read more ◣You don't get fitter during training, but during recovery. Estimate your recovery time from TSS — and understand what supercompensation, sleep and HRV really mean for your regeneration.
Read more ◣Speed, gear ratio and development for any chainring and cog combination — with SRAM, Shimano and MTB presets, an interactive drivetrain diagram and a climbing-watts estimate.
Read more ◣How many carbs per hour on long and hard sessions, how to top up before and refuel after — and why under-eating quietly limits performance and recovery.
Read more ◣What Zone 2 means physiologically, why San Millán and Attia made it a hype, what the critical 2025 review says about it — and how to find your own Zone 2 without a lab.
Read more ◣The training system behind Jakob Ingebrigtsen: what Marius Bakken developed over 5,500 lactate tests, how double threshold works — and what amateur athletes can realistically adopt (and what not).
Read more ◣From your 20-min test (or 8-min / ramp test), compute your FTP, watts per kilogram and Coggan classification. With a visual W/kg scale and an explanation of when the 0.95 factor does not fit.
Read more ◣Predict your finish times for all standard distances from one race time (5K, 10K, half marathon or marathon) — using the Riegel formula. Plus: where the formula is accurate, where not, and which input distance to use.
Read more ◣Interactive calculator for your training zones in running, cycling and swimming — using Coggan, Friel, Daniels and CSS models. Plus: which method fits which sport, and the most common pitfalls when calculating zones.
Read more ◣Interactive lactate analyzer with curve plot: LT1, LT2 via Mader 4 mmol, Dmax and modified Dmax computed in parallel. With method explanations, common analysis mistakes and how to translate results into your training zones.
Read more ◣Three acronyms at the heart of every training app — and hardly anyone truly understands them. We explain fitness, fatigue and form from the ground up, with formulas and a real-world example over 12 weeks.
Read more ◣Most training apps show you what you did. Race Shape tells you what it means: are you ready for your marathon? Where are the gaps? A concrete guide with the math behind it.
Read more ◣20-min test, ramp test or critical-power model? Why most people overestimate their FTP and how to determine a realistic value for yourself — without a lab.
Read more ◣Talk test, Conconi method, your own step test with a lactate meter: which method suits whom, where are the pitfalls, and how do you translate the result into your daily training?
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