Race Shape, FTP tests, lactate threshold and coaching methods — no marketing fluff, with practical examples and the underlying math.
What HRV really measures, how to record it correctly, and how to use it to guide training and recovery — with rMSSD, baseline, trend and the science behind it.
Read more ◣Finishers, participation trends, pace table and race dates — including Berlin and Cologne, with official sources and an interactive pace calculator.
Read more ◣Finishers, average times, pace table and race dates — including Berlin 2026 and the Frankfurt Marathon, with official sources and an interactive pace calculator.
Read more ◣What maximal oxygen uptake really tells you, why your watch usually gets it wrong, how to estimate it without a lab (with calculator) — and which intervals actually raise it.
Read more ◣A 12-week plan for beginners and time goals such as sub 2:00, 1:45 or 1:30 — with weekly schedule, paces, the 10K time you need, tapering and race-day strategy.
Read more ◣A plan from your current weekly volume, longest run and a race time — with paces and six transparent rules to prevent overload.
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 ◣Gear ratio, gear inches, development and speed for any chainring and cog — for road, gravel and MTB, with SRAM and Shimano presets and a gear chart.
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 ◣Fitness (CTL), fatigue (ATL) and form (TSB) explained in plain language — with formulas, a real-world example and what a negative TSB or Strava form means.
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?
Read more ◣