Race Shape, FTP tests, lactate threshold and coaching methods — no marketing fluff, with practical examples and the underlying math.
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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