Understand your training
Short, precise guides for everyone who wants to understand their training, on the bike, on the run or in the water: no jargon, with worked examples and honest about what the models cannot do.
Find your FTP without a test: from real rides
You do not need a 20-minute test to know your FTP. Here is how to derive it from your best efforts on real rides – and how to check that it is right.
TSS, CTL, ATL and TSB explained simply
Load, fitness, fatigue and form: how TSS, CTL, ATL and TSB are calculated, with a worked example, rules of thumb and the limits of the model.
Power zones explained: seven zones, one yardstick
The seven power zones after Coggan as a percentage of FTP, with a watt example, typical sessions and why time in zone beats the average.
Ramp rate and recovery weeks: how fast is too fast?
How fast your fitness may grow, when a recovery week is due and how to tell whether you are on plan. With the rules behind a weekly plan.
Daily readiness: what HRV, resting heart rate and sleep tell you
How to read daily readiness from HRV, resting heart rate, sleep and wellbeing, why comparing with yourself is what counts, and what a warning means.
Form on event day: how tapering works
How to lower load before a race or tour so your form is right on the day: a two-week taper, form between +5 and +25, and what a projection can and cannot do.
Getting your training plan into Zwift: two ways
How planned sessions get into Zwift: automatically via Intervals.icu or as a ZWO file. With notes on FTP, iPhone, iPad and Apple TV.
Running: threshold pace, zones and load
What threshold pace is, how ZonePit estimates it from your runs, how the pace zones are built and how a run becomes a load number.
Heart rate zones and maximum heart rate: which method fits
Measured maximum or formula, percent of maximum or heart rate reserve: how heart rate zones are built and when each method makes sense.
Load across sports: cycling, running, swimming and strength on one scale
How ZonePit makes sessions from different sports comparable, how precise that is in each case and why two hard days in a row count across sports too.
Menstrual cycle and training: what the data shows
How HRV and resting heart rate change across the cycle, what research says about performance, and why ZonePit looks at your own values rather than fixed rules.
Power curve and best efforts: what your curve shows
What the power curve is, how best efforts from 5 seconds to 20 minutes are found, what “New” and the dashed line mean and what you can read from it.
How we calculate: every metric in ZonePit
Inputs, calculation in plain words, uncertainty and sources for load, fitness and form, FTP, zones, readiness, sleep score, sleep debt, VO₂max, trends, heart rate drift, activity minutes and steps.